Dumbbell bench press with alternating arms



  1. Sit on bench with two dumbbells.
  2. Position your feet pointed forward and slowly lie on bench with neutral posture. 
  3. Position dumbbells perpendicular to ceiling (straight up).


How to Do:

  1. Brace the spine by drawing your belly button towards the spine and squeezing the buttocks.  Pelvis should remain stable throughout the entire exercise.
  2. Starting with both arms extended straight up; perform movement in alternating fashion, with one arm at a time.
  3. When one arm has lowered and returned to the straight up position, commence movement with the other arm.
  4. Slowly lower the weight, maintaining the wrist position over the elbows.
  5. Move only as far as you can while maintaining balance and core stability.
  6. Perform repetitions SLOWLY to enhance stabilization strength.
  7. It is important NOT to let your back arch at any time during the movement.
  8. Keep feet pointed forward.


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