---
title: "Dumbbell Alternate Bench Press (High Start)"
description: "Lie on a flat bench with your feet flat on the floor and a dumbbell in each hand."
locale: en
slug: dumbbell-alternate-bench-press-high-start
url: "https://hi.fitness/exercises/dumbbell-alternate-bench-press-high-start"
primaryMuscle: "Mid chest"
secondaryMuscles: ["Front delts","Triceps"]
equipment: ["Dumbbell","Bench"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/9fee3bf5-dumbbell-alternate-bench-press-high-start.mp4"
updatedAt: 2026-10-20T13:27:27+00:00
---
# Dumbbell Alternate Bench Press (High Start)

Lie on a flat bench with your feet flat on the floor and a dumbbell in each hand.

## How to do it

1. 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.
2. Lower the right dumbbell towards your chest by bending your elbow while keeping the left arm extended and stable.
3. Press the right dumbbell back to the starting position by extending your elbow and contracting your chest muscles.
4. 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.

## Similar exercises

- [Barbell Bench Press](https://hi.fitness/exercises/barbell-bench-press) - Mid chest · Barbell
- [Smith Machine Press Flat](https://hi.fitness/exercises/smith-machine-press-flat) - Mid chest · Smith machine
- [Kettlebell Single-Arm Floor Press](https://hi.fitness/exercises/kettlebell-single-arm-floor-press) - Mid chest · Kettlebell
- [Barbell Floor Chest Press](https://hi.fitness/exercises/barbell-floor-chest-press) - Mid chest · Barbell
- [Barbell Wide Bench Press](https://hi.fitness/exercises/barbell-wide-bench-press) - Mid chest · Barbell
- [Barbell Reverse Grip Bench Press](https://hi.fitness/exercises/barbell-reverse-grip-bench-press) - Mid chest · Barbell
- [Chest Press Machine](https://hi.fitness/exercises/chest-press-machine) - Mid chest · Machine
- [Hammer Strength Plate-loaded Combination Iso-lateral Chest - Chest Press](https://hi.fitness/exercises/hammer-strength-plate-loaded-combination-iso-lateral-chest-chest-press) - Mid chest · Machine