Decline Alternating Dumbbell Press
Chest Exercise with Dumbbells

If you're looking for a chest exercise that will challenge your stability at the same time it builds your chest, triceps, and shoulders, try adding the decline alternating dumbbell press to your chest workout.

When lying on a decline, there is more emphasis on the lower chest (sternal portion of the pectoralis major).

And moving in an alternating fashion also increases shoulder stability and core stability.

Alternating dumbbell presses on a decline are a great way to spice up your chest workout and increase your core stability.

Here are the instructions.

Chest Exercise with Dumbbells:
Decline Bench Alternating Dumbbell Chest Press

Starting Position: While lying on an decline bench hold the dumbbells with your palms facing down at chest level.

Form: Exhale and press one dumbbell straight towards the ceiling while keeping the other dumbbell at chest level. Lower that dumbbell and then press the other dumbbell towards the ceiling.

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Personal Trainer Tips: You can actually do this exercise 2 ways. You can hold one dumbbell at chest level as in the instructions above, or you can hold one dumbbell at the top of the range of motion.

To do the second variation, start by pressing both dumbbells towards the ceiling, then lower one and press it back up to the top before lowering and pressing the opposite side.

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Since this exercise challenges your stability, make sure you engage your abs and core muscles, and move in a slow and controlled manner.


Moving your arms in an alternating fashion is a great way to increase the challenge for your core muscles and stabilizer muscles.

You can also do alternating dumbbell presses on a flat bench or an incline bench.

Core stability is so important for every one so try spicing up your chest workout with a version of alternating dumbbell presses.

Yours in Health,
Dr. Charles PT/PT

Return to the Main Chest Exercise Page to Learn More Exercises

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