Alternating Dumbbell Chest Press

Beginner Level of Difficulty

The alternating dumbbell chest press is a beginner upper body exercise. This exercise requires core strength and stability in order to maintain proper form.


Picture of Chest


Strengthening the chest muscles will help you push things easily and effortlessly. The muscles in your chest help stabilize your shoulder joint, which reduces your vulnerability shoulder joint injuries. Working your chest muscles also has an aesthetic factor (body contouring).

Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Equipment Used

Picture of Bench


A weight training bench is a piece of equipment that has a resemblance to a normal (e.g. park) bench, but is cushioned and designed for use in the weight room.

Picture of Dumbbells


The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs.

Exercise Instructions

alternating dumbbell chest press - step 1

Step 1

Start on your back with your feet up and your lower back pressed firmly against the bench.

alternating dumbbell chest press - step 2

Step 2

Hold both dumbbells directly above your chest.

alternating dumbbell chest press - step 3

Step 3

Alternate between each dumbbell, pressing one and holding the other in its starting position.