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exercises

Alternating Dumbbell Bench Press

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How to: Alternating Dumbbell Bench Press

Primary Muscles Used:Chest, Pecs

Exercise Families:Horizontal Push

Equipment:Dumbbell(s), Bench

Trainer:Kelsey Wells

  1. Holding one dumbbell in each hand with an overhand grip (palms facing away from your body), lie down on a bench and plant your feet on the floor on either side of the bench, or on the bench itself — whichever is most comfortable. Extend your elbows to hold the dumbbells directly in front of your chest. This is your starting position.
  2. Inhale. Bend your right elbow outwards to lower the dumbbell towards your chest until your arm forms a 90-degree angle.
  3. Exhale. Extend your right elbow and push the dumbbell away from your chest to return to the starting position.
  4. Inhale. Bend your left elbow outwards to lower the dumbbell towards your chest until your arm forms a 90-degree angle.
  5. Exhale. Extend your left elbow and push the dumbbell away from your chest to return to the starting position. Continue alternating between right and left for the specified number of repetitions.

Alternative Exercises for Dumbbells

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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