How to do the Dumbbell Alternate Side Press
Dumbbell Alternate Side Press is an intermediate multi-joint compound pushing exercise targeting the Delts in the Shoulders region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Triceps and Core.
Dumbbell Alternate Side Press demonstration · © GymiaFit
Dumbbell Alternate Side Press at a glance
- Primary muscles
- Delts
- Secondary muscles
- Triceps, Core
- Equipment
- Dumbbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Dumbbell Alternate Side Press step by step
- 1Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
- 2Press one dumbbell overhead while keeping the other dumbbell at shoulder height.
- 3Lower the pressed dumbbell back to shoulder height while pressing the other dumbbell overhead.
- 4Continue alternating sides for the desired number of repetitions.
Dumbbell Alternate Side Press — questions
What muscles does the Dumbbell Alternate Side Press work?
The Dumbbell Alternate Side Press primarily targets the Delts. It also recruits the Triceps, Core as secondary movers.
What equipment do I need for the Dumbbell Alternate Side Press?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Alternate Side Press suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Dumbbell Alternate Side Press?
Dumbbell Arnold Press, Dumbbell Arnold Press V. 2, Dumbbell Bench Seated Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Alternate Side Press demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.