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Visual demonstration of the Dumbbell Alternate Bench Press (High Start) exercise

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Intermediate

Difficulty
Intermediate
Movement type
Strength
Primary muscles
Chest
Secondary muscles
Shoulders Triceps
Equipment
Dumbbells
Exercise guide

Dumbbell Alternate Bench Press (High Start)

4 steps Updated 29/08/2026

Dumbbell Alternate Bench Press (High Start) is a free weights exercise targeting Chest (Pectoralis Major) using Dumbbells.

Step by step

How to perform it

  1. Lie on a flat bench with your feet flat on the floor and a dumbbell in each hand. Start with both arms extended straight up over your chest, palms facing forward.
  2. Lower the right dumbbell towards your chest by bending your elbow while keeping the left arm extended and stable.
  3. Press the right dumbbell back to the starting position by extending your elbow and contracting your chest muscles.
  4. Repeat the movement with the left arm while keeping the right arm extended and stable. Continue alternating arms for the desired number of repetitions.
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Last updated: 29/08/2026

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Dumbbell Alternate Bench Press (High Start)

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