Chest · Dumbbell
High Start Dumbbell Alternate Bench Press
How to do the high start dumbbell alternate bench press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Lie on a flat bench holding a dumbbell in each hand, both pressed up over your chest with arms extended at the high start. Lower one dumbbell to your chest while keeping the other locked out at the top, press it back up, then alternate arms. Holding one side up the whole time keeps constant tension on your chest.
- 1Feel your chest and triceps press each dumbbell up one at a time
- 2Keep the resting dumbbell locked out tall over your chest
- 3Keep your shoulder blades pinned and back flat on the bench
Common mistakes
- Do not let the held dumbbell drift or drop while the other works
- Avoid flaring your elbows wide at the bottom
- Do not twist your torso to help press the weight up
Muscles worked
The high start dumbbell alternate bench press mainly works the mid chest and triceps, with the upper chest, lower chest, front delts, and upper abs assisting.
- Mid ChestPrimary
- TricepsPrimary
- Upper ChestSupport
- Lower ChestSupport
- Front DeltsSupport
- Upper AbsSupport
- ForearmsMinor
- Lower AbsMinor
- ObliquesMinor
Kovo programs the high start dumbbell alternate bench press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.