ALTERNATING DUMBBELL BENCH PRESSES

Alternating Dumbbell Bench Presses

Alternate Name: -
START POSITIONEXECUTION
Lie down on a flat bench and position the dumbbells directly above your mid-chest. You may want to have a spotter if your are a beginner or if the dumbbells are heavy.Lower one dumbbell in a controlled manner until your upper arm is a little past parallel to the floor. After that, return to the starting position and repeat the movement with the other side.
DODON'T
  • Lower the weight in a controlled manner
  • Perform the exercise in a smooth and fluid motion
  • Be carefull not to lower the dumbbells too fast because this may cause injury to your shoulders.
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, do this exercise with heavier dumbbells.
MUSCLES WORKED
PRIMARYSECONDARY
ChestShoulders
CLICK HERE for Muscle Anatomy Chart
MORE DUMBBELL CHEST EXERCISES
Alternating Decline Dumbbell FlyesAlternating Incline Dumbbell Flyes
CLICK HERE for COMPLETE LIST of CHEST EXERCISES

This is a more advanced exercise that requires great coordination and balance. It's not the type of exercise that should be performed by beginners.

The one-arm alternation engages and challenges your chest muscles in a different way. This is why this exercise is good when you want to change an already existing chest workout routine and add some fresh exercises to avoid hitting a plateau.

It's also worth pointing out that the heavier the dumbbell(s) the more challenging it gets to keep balance. Thus, you may need a spotter to help you out a bit.

Execute this movement with caution and care. Keep the movement at a steady pace and engage your core (stomach) muscles to help you maintain proper balance at all times.






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