Dumbbell Alternate Bench Press High Start

Muscles worked

Setup

1. Sit on the edge of a flat bench with a dumbbell in each hand resting on your thighs.
2. Lie back on the bench while kicking the weights up to your chest, then press both dumbbells simultaneously to a full lockout position over your shoulders.
3. Plant your feet firmly on the floor and retract your shoulder blades into the bench to create a stable base.
4. Position your palms facing forward with the dumbbells parallel to each other at shoulder width.

How to do it

1. While keeping the left arm fully extended and locked out, inhale and lower the right dumbbell slowly toward the side of your chest.
2. Lower the weight until the elbow is slightly below the bench level, maintaining a 45-degree angle between your upper arm and torso.
3. Exhale and press the right dumbbell back to the starting position, squeezing the chest at the top.
4. Repeat the movement with the left arm while keeping the right arm locked out, alternating sides for each repetition.

Form checklist

• Keep the stationary arm fully locked out and vertical throughout the entire set.
• Ensure your shoulder blades remain retracted and pinned against the bench.
• Maintain a 45-degree elbow angle to avoid excessive stress on the shoulder capsule.
• Keep your feet planted and core tight to prevent the torso from rotating as the weight shifts.

Pro tips

• Focus on the 'statue' arm; the isometric hold increases motor unit recruitment and improves overhead stability.
• Squeeze the dumbbells as hard as possible to increase irradiation, which helps stabilize the shoulder joint during the press.

Make it harder

• Add a 2-second pause at the bottom of each repetition to eliminate momentum and increase chest activation.
• Slow the eccentric phase to a 4-second count to maximize mechanical tension on the muscle fibers.

Frequently asked

What muscles does the dumbbell alternate bench press high start work?

The dumbbell alternate bench press high start primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell alternate bench press high start?

The dumbbell alternate bench press high start uses dumbbell.

Is the dumbbell alternate bench press high start good for beginners?

The dumbbell alternate bench press high start is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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