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.
- 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.
- 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.
- 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.
- Repeat with the other arm, alternating repetitions.