Alternate Dumbbell Bench Press (high start) Video & Instructions

Alternate Dumbbell Bench Press (high start) video exercise guide. On this page you'll learn how to do a Alternate Dumbbell Bench Press (high start) using the correct technique. Below you'll find the Alternate Dumbbell Bench Press (high start) video, pictures, exercise instructions, and tips on how to get the most out of the exercise. Click the play button below to start the video!

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Exercise Instructions:

The alternate dumbbell bench press is a great exercise for increasing chest, shoulder and tricep size. Setup for the exercise by sitting a set of dumbbells at the end of a flat bench. Pick up the dumbbells off the floor using a neutral grip (palms facing in), position the ends of the dumbbells on your thighs, and sit down on the bench. To get in position you need to rock back pushing the dumbbells back with your thighs and only slightly bending at the elbows. Now you should be in position to start the set, laying back on the bench holding them dumbbells straight up above your chest. This is the starting position for the movement. Slowly lower the left dumbbell down as far as comfortable possible while holding the right dumbbell in place. Pause, the contract the chest to move the dumbbell back to the starting position. Repeat on the right arm. This is one rep, now repeat for desired reps. Once you have finished the set, DO NOT DROP THE DUMBBELLS! Twist the dumbbells around to neutral (palms facing each other), bring your knees up so the ends of the dumbbells are touching your thighs, then use the weight of the dumbbells to rock back to a seated position.

Tips:

As a general rule you should always work the weakest side of your chest first. For most people this will be the left wide. You can use this exercise to bring up weaker areas of the chest. Keep the rep timing slow and control the weight throughout the set.