Alternating Bench Press

Step 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.

Step 2

Inhale. Bend your right elbow outwards to lower the dumbbell towards your chest until your arm forms a 90-degree angle.

Step 3

Exhale. Extend your right elbow and push the dumbbell away from your chest to return to the starting position.

Step 4

Inhale. Bend your left elbow outwards to lower the dumbbell towards your chest until your arm forms a 90-degree angle.

Step 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.

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