Chest Exercise - Flat Bench Alternating Dumbbell Press

Chest Exercise - Flat Bench Alternating Dumbbell Press :: Bodybuilding Tips

The Dumbbell Bench Press is one of the most popular chest building exercises. To build your chest muscles you can perform Barbell Presses, Dumbbell Flyes, or Dumbbell Presses. There are several types of Dumbbell bench press:

1) Flat Bench Dumbbell Press:

|| Flat Bench Dumbbell Chest Press |Click|
|| Flat Bench Alternating Dumbbell Chest Press
|| Flat Bench 1 Arm Dumbbell Chest Press |Click|

2) Incline Bench Dumbbell Press:

|| Incline Bench Dumbbell Chest Press |Click|
|| Incline Bench Alternating Dumbbell Chest Press |Click|
|| Incline Bench 1 Arm Dumbbell Chest Press |Click|

3) Decline Bench Dumbbell Press:
 

|| Decline Bench Dumbbell Chest Press |Click|
|| Decline Bench Alternating Dumbbell Chest Press |Click|
|| Decline Bench 1 Arm Dumbbell Chest Press |Click|

In this tutorial we'll only learn about Flat Bench Alternating Dumbbell Chest Press. Comparing the Dumbbell Bench Press to the Barbell Bench Press, both bench presses are great chest exercises. This is the 2nd Flat Bench Dumbbell Press.

If you've only done the dumbbell chest press moving both arms simultaneously, try the alternating chest press exercise and you'll notice a huge difference in the way your muscles feel.

This chest exercise is great for men and women, and you can use it to build strength and it can help tone flabby arms. If strength is your primary goal use a weight that you have a hard time doing less than 10 reps. If you want general fitness and toning choose a weight that you can do 10-20 times on each side.

The Exercises Process:

Starting Position: While lying on a flat bench, hold the dumbbells with your palms facing down at chest level. You can place your feet on the floor for extra stability or place your feet onto the bench to challenge your stability and keep your lower back from arching excessively.

Form: Exhale and press one dumbbell straight towards the ceiling while keeping the other dumbbell at chest level. Lower that dumbbell and then press the other dumbbell towards the ceiling.

Personal Trainer Tips: You can actually do this exercise 2 ways. You can hold one dumbbell at chest level as in the instructions above, or you can hold one dumbbell at the top of the range of motion.

2nd Variation:

To do the second variation, start by pressing both dumbbells towards the ceiling, then lower one and press it back up to the top before lowering and pressing the opposite side.

This exercises will be much harder than the regular dumbbell chest press, so you should use a lighter weight for the alternating press. Make sure you engage your core muscles so that your body remains stable throughout.

Here is the Video Clips For You, For More Help

Use a comfortable range of motion. The more range of motion to more muscle work, but in addition more range of motion means more pressure on your joints.

Try this sample Bench Press Workouts. You can try 2 other Dumbbell Flat Bench Presses: Flat Bench Dumbbell Chest Press and Flat Bench 1 Arm Dumbbell Chest Press which you can find in the next tutorial. And you can also learn the 2nd & 3rd Dumbbell Chest Exercise : Incline Dumbbell Press and Decline Dumbbell Press exercises in my next Chest Exercise Tutorial.