Exercise Library
Dumbbell
Dumbbell Alternating Bench
A dumbbell bench press performed one arm at a time, building pressing strength with an added trunk stability demand.
push
Why it matters for golf
Pressing one side at a time forces the trunk to resist rotation, the same anti-rotation control that keeps your posture stable through the swing. It also builds upper body strength and shoulder durability for high swing and practice volumes.
Coaching cues
- Set your feet flat and drive them into the floor.
- Keep hips and shoulders square on the bench.
- Press one dumbbell at a time with control.
- Lower slow, press with intent.
Common faults
- Hips or shoulders twisting off the bench as arms alternate.
- Rushing the switch and losing control of the non-working arm.
- Bouncing the dumbbell at the bottom.