How to Do Dumbbell Alternate Bench Press (High Start)

Dumbbell Alternate Bench Press (High Start) is a chest exercise using bench and dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Chest

Equipment

Bench, Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Alternate Bench Press (High Start)

  1. 01Lie flat on the bench and press both dumbbells directly over the shoulders with arms fully extended.
  2. 02Lower one dumbbell slowly until the elbow is just below the bench line while keeping the other arm locked out.
  3. 03Drive the weight back to the starting position by contracting the pec and triceps.
  4. 04Repeat the movement with the opposite arm while maintaining a stable, flat back against the bench.
  5. 05Inhale as the weight descends and exhale as you punch the dumbbell back to the high start position.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Alternate Bench Press (High Start)

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the resting arm begins to sag, actively punch the dumbbell toward the ceiling to maintain shoulder blade stability.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Alternate Bench Press (High Start) questions

What muscles does Dumbbell Alternate Bench Press (High Start) work?

Dumbbell Alternate Bench Press (High Start) is catalogued as a chest exercise in A90 Training Club, with the chest as its primary muscle group.

How do you do Dumbbell Alternate Bench Press (High Start) correctly?

Lie flat on the bench and press both dumbbells directly over the shoulders with arms fully extended. Lower one dumbbell slowly until the elbow is just below the bench line while keeping the other arm locked out. Drive the weight back to the starting position by contracting the pec and triceps. Repeat the movement with the opposite arm while maintaining a stable, flat back against the bench. Inhale as the weight descends and exhale as you punch the dumbbell back to the high start position.

What is the A90 coach tip for Dumbbell Alternate Bench Press (High Start)?

If the resting arm begins to sag, actively punch the dumbbell toward the ceiling to maintain shoulder blade stability.

Is Dumbbell Alternate Bench Press (High Start) suitable for beginners?

Dumbbell Alternate Bench Press (High Start) is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Alternate Bench Press (High Start)?

Dumbbell Alternate Bench Press (High Start) uses bench and dumbbell.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes dumbbell alternate bench press (high start) into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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