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Alternating Dumbbell Flat Bench Press

How To Do An Alternating Dumbbell Flat Bench Press Exercise Demonstration Video and Guide

The Alternating Dumbbell Flat Bench Press is a great exercise to not only target the chest, but alternating the presses also activates your core muscles, as the distribution of the weight continuously changes from side to side.

To get started:

  1. Lie down with your back against a flat bench with the dumbbells extended above your chest, with a palms facing away from you grip.
  2. Keeping your core contracted, under control, bend your elbow to lower one dumbbell down towards your chest, while keeping the other dumbbell pressed into the air.
  3. Press the dumbbell back to the starting position, then alternate by lowering the opposite arm, while you keep the first dumbbell pressed into the air.
  4. Continue alternating both arms independently.

Advanced Variation

Beginner Variation

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  • Have your ever tried the alternating dumbbell flat bench press?
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