Liftsmith

Alternating dumbbell bench press

A compound exercise for the chest, with help from the triceps, front delts, abs. Equipment: dumbbells and flat bench.

Orbit
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WorksChestTricepsFront deltsAbs

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

  1. Setup: Lie on a flat bench, both dumbbells pressed up.
  2. Lower one side to the chest, the other arm locked
  3. Press up and switch without twisting

Muscles worked

Alternating dumbbell bench press: 3D figure mid-rep with the chest highlighted

Equipment

Alternatives

Exercises that train the same main muscles. See all alternating dumbbell bench press alternatives.

More chest exercises

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