Alternating Dumbbell (DB) Bench Press (B)

Alternating Dumbbell (DB) Bench Press I advocate the Alternating DB Bench Press over more familiar chest exercises—such as the standard DB Bench Press or Barbell Bench Press—because when performing a unilateral Chest Press (one side at a time), shoulder blades move freely forward and backward. SCAPULAR MOVEMENT IS REALLY IMPORTANT TO SHOULDER MOTION AND SHOULDER HEALTH. Another advantage to alternating sides when performing a DB Bench Press is increased neuromuscular recruitment, as more muscle fibers surrounding joints activate to stabilize weights and coordinate movement.

1. Lie supine (on your back) on a bench, holding a dumbbell in each hand, dumbbells straight above your chest. Palms can be facing forward (pictured) or toward one another.
2. If your feet don’t comfortably reach the floor or if your low back begins to arch away from the bench, place feet on the bench.
3. Lower one dumbbell until your elbow is even with your back and no lower than the bench, then push the dumbbell back to starting position.
4. Repeat with the other arm, alternating repetitions.