Alternating Single Arm Dumbbell Flat Bench Press
- Muscles Worked
- Type
- EQUIPMENT
- EXPERIENCE
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How To Do An Alternating Single Arm Dumbbell Flat Bench Press Correctly
The Alternating Dumbbell Flat Bench Press is a great exercise to not only target the chest, but alternating the presses also activates your core muscles, as the distribution of the weight continuously changes from side to side.
To get started:
- Lie down with your back against a flat bench with the dumbbells extended above your chest, with a palms facing away from you grip.
- Keeping your core contracted, under control, bend your elbow to lower one dumbbell down towards your chest, while keeping the other dumbbell pressed into the air.
- Press the dumbbell back to the starting position, then alternate by lowering the opposite arm, while you keep the first dumbbell pressed into the air.
- Continue alternating both arms independently.
Primary Muscles Worked
Advanced Variation
Beginner Variation
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
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