Deb Bailey AFPA, MAT, CanFitPro, YMCA

Alternating Dumbbell Bench Press

Muscles involved: pectorals, triceps, deltoids

Form: lie supine on bench, head, neck and spine in a neutral position, start position is holding the DBs (dumbbells) over the chest with the arms straight, palms facing feet. Inhale and drop one DB with the elbow flexed to 90 degrees, then exhale as you push the DB straight up, straightening the arm. Alternate.



Cautions: keep core tight, wrists straight, DBs centred over the chest. This can be done with light DBs or tubing/bands, feet may be put up on bench if the client has lower back problems.

Trainer techniques: cue breathing, braced core, watch for proper position of the arms/elbows, DBs centred. Spot with hands close to the DBs.

Start PositionFinish Position






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