Alternate Dumbbell Bech Press

Starting Position

1. Lie on a flat bench and hold a dumbbell in each hand.

2. Extend your arms to lift the dumbbells above your chest, with your palms facing towards your feet.

3. Keep your feet firmly on the ground and ensure your hips and back are pressed against the bench.

Proper Form

1. Slowly lower the dumbbell to the side of your chest while bending your elbow.

2. When the dumbbell reaches chest height, push it back up using your chest strength to return to the starting position.

3. Lower and raise the opposite arm in the same manner.

4. Alternate between both arms and repeat in a rhythmic manner.

Breathing Technique

Inhale when lowering the dumbbell, and exhale when pushing it up.