Alternate Dumbbell Bech Press
About
The alternate dumbbell bench press is a chest exercise where you press dumbbells up one at a time. It helps you use both sides of your chest and triceps evenly while building stability.
How to 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.
Precautions
1. Keep your center stable so that the trajectory of both dumbbells doesn't wobble.
2. Avoid excessively arching your shoulders back, and if you have shoulder pain, reduce your range of motion.
3. Instead of being greedy for weight, focus on controlling both sides at the same speed.
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