Pencil drawing of a man performing alternating dumbbell bench press exercise.

Alternating Bench Press

Pencil drawing of a man performing alternating dumbbell bench press exercise.
  1. Sit on the bench with a dumbbell in each hand, resting them on your thighs.
  2. Carefully lie back on the bench and bring the dumbbells to shoulder height. Use your knees to assist if needed.
  3. Feet flat on the floor, core engaged, back flat against the bench (natural arch in lower back is fine).
  4. Extend your arms over your chest with palms facing forward — this is your starting position.
  5. Lower one dumbbell slowly down toward your chest, keeping your elbow at about a 45° angle from your body.
  6. Pause briefly when the dumbbell is just above your chest.
  7. Press it back up to the starting position.
  8. Repeat the movement with the opposite arm, keeping the first one extended. This completes one rep.
  9. Continue alternating presses in a smooth, controlled motion for the desired number of reps.