Alternating Dumbbell Bench Press

Dumbbell Alternate Bench Press

- Two dumbbells of appropriate weight
1. Setup:
- Start by lying back on the flat bench. Ensure your back is flat against the bench and your head is supported.
- Place a dumbbell in each hand. Hold the dumbbells above your chest with your arms fully extended.

2. Positioning:
- Keep your feet flat on the ground to maintain stability. Your knees should be bent at approximately a 90-degree angle.
- Position the dumbbells so that your palms are facing forward and your elbows are slightly bent.

3. Movement:
- Slowly lower one dumbbell towards your chest while keeping the other dumbbell extended above you.
- Make sure to control the movement; do not let the dumbbell drop quickly.
- Once the dumbbell reaches your chest, pause for a moment.

4. Returning to the Starting Position:
- Push the dumbbell back up to the starting position, extending your arm fully.
- As you lift the dumbbell, inhale, and as you lower the another dumbbell, exhale.
- After the first dumbbell is fully extended, repeat the same movement with the other arm.

5. Repetitions:
- Perform the exercise for a set number of repetitions (e.g., 10-12 reps per arm).

6. Tips:
- Keep your core engaged throughout the exercise to protect your back.
- Avoid arching your back by keeping it pressed against the bench.
- Start with lighter weights to ensure proper form, then gradually increase the weight as you become more comfortable with the movement.

Cool Down:

- After completing your sets, stretch your chest and arm muscles to aid recovery.