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Chest · Dumbbell
Dumbbell Alternate Bench Press (High Start)
Dumbbell Alternate Bench Press (High Start) is an intermediate compound strength exercise that works the pectorals (chest), with the shoulders and triceps assisting. It needs a dumbbell and a bench. A typical prescription is 3-4 sets of 6-10 reps per side, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Pectoralis Major
Secondary muscles
- Shoulders · Deltoids
- Triceps · Triceps Brachii
How to do Dumbbell Alternate Bench Press (High Start)
- Lie on a flat bench with your feet flat on the floor and a dumbbell in each hand. Start with both arms extended straight up over your chest, palms facing forward.
- Lower the right dumbbell towards your chest by bending your elbow while keeping the left arm extended and stable.
- Press the right dumbbell back to the starting position by extending your elbow and contracting your chest muscles.
- Repeat the movement with the left arm while keeping the right arm extended and stable. Continue alternating arms for the desired number of repetitions.
Form tips
- Lower the dumbbell in a controlled manner to avoid using momentum.
- Breathe out as you press the dumbbell up and breathe in as you lower it down.
- Ensure your feet remain flat on the floor to maintain stability.
Dumbbell Alternate Bench Press (High Start) alternatives
More pectorals exercises
Dumbbell Alternate Bench Press (High Start) FAQ
What muscles does Dumbbell Alternate Bench Press (High Start) work?
Dumbbell Alternate Bench Press (High Start) mainly works the pectorals in the chest (Pectoralis Major). The shoulders and triceps work as secondary muscles.
What equipment do you need for Dumbbell Alternate Bench Press (High Start)?
You need a dumbbell and a bench.
How many sets and reps of Dumbbell Alternate Bench Press (High Start) should I do?
Start with 3-4 sets of 6-10 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Alternate Bench Press (High Start) good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Dumbbell Alternate Bench Press (High Start) burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Alternate Bench Press (High Start)?
Other exercises for the pectorals include Band Bench Press, Barbell Bench Press, Cable Bench Fly Press and Barbell Bench Press Incline.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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