How to do the Dumbbell Seated Alternate Press
Dumbbell Seated Alternate 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 Chest.
Dumbbell Seated Alternate Press demonstration · © GymiaFit
Dumbbell Seated Alternate Press at a glance
- Primary muscles
- Delts
- Secondary muscles
- Triceps, Chest
- Equipment
- Dumbbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Dumbbell Seated Alternate Press step by step
- 1Sit on a bench with a dumbbell in each hand, palms facing forward.
- 2Raise the dumbbells to shoulder height, with your elbows bent and palms facing forward.
- 3Press one dumbbell up overhead, fully extending your arm.
- 4Lower the dumbbell back down to shoulder height.
- 5Repeat with the other arm.
- 6Continue alternating arms for the desired number of repetitions.
Dumbbell Seated Alternate Press — questions
What muscles does the Dumbbell Seated Alternate Press work?
The Dumbbell Seated Alternate Press primarily targets the Delts. It also recruits the Triceps, Chest as secondary movers.
What equipment do I need for the Dumbbell Seated Alternate 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 Seated Alternate 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 Seated Alternate Press?
Dumbbell Alternate Side Press, Dumbbell Arnold Press, Dumbbell Arnold Press V. 2 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 Seated Alternate 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.