Dumbbell Alternate Bench Press (High Start)

The alternating dumbbell bench press that starts with both bells locked out; one lowers and presses while the other holds at the top.

How to do it

Setup

Flat bench, both bells pressed up over the chest, feet planted.

Steps

Lower one bell to the side of the chest while the other stays locked out.
Press it back up beside the other.
Repeat with the other arm and keep alternating.

Common mistakes

The top arm sagging while the other works: it stays locked, wrist over shoulder. Hips rolling toward the working side: shoulders and hips stay flat. Rushing the switch: finish one press first.

Breathing

Inhale lowering, exhale pressing.