Alternating Bench Press

Learn how to perform an alternating chest press correctly with instructions and video guide by SHOCK Fitness Trainer, Ashley Steele!

How to Alternating Bench Press

Primary Muscles: Upper Body,  Chest

Equipment: Dumbbell

Trainer: Ashley Steele


  1. Lie on a bench, with good posture, a natural arch in the lower back, and your feet braced firmly on the floor or on a bench.

  2. Position the dumbbells horizontal to the body and aligned over the shoulders. Begin with the elbows pointed outward, the wrists straight, and the core and trunk muscles contracted.

  3. Slowly lower the right dumbbell, keeping the hands just inside the elbows. Continue to lower until the upper arm is about parallel with the floor.

  4. Keep your core strong, hold the down-position briefly, slowly exhale, and press the right dumbbell back to the starting position.

  5. Repeat the same steps on the left side and continue alternating for the specified amount of time.

  6. You should feel this working your chest, arms, and triceps. 

Alternative Exercises:

BOSU Ball Press  Foam Roller Press

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