Bench Exercises: Alternating Dumbbell Chest Press

The alternating dumbbell chest press is a great exercise that can be included in any exercise program, no matter your fitness goals. Before performing the exercise, make sure you understand the basics of positioning yourself for the exercise.

About the Alternating Dumbbell Chest Press

The alternating dumbbell chest press is a great, all-around exercise that can be used to strengthen and tone the muscles of the chest. The chest muscles are used for a number of everyday activities, such as pushing, lifting, and carrying heavy objects. In addition, increasing the muscle mass in your chest can result in an increase in your metabolic rate, thereby effectively helping to prevent weight gain and possible obesity.

Positioning Your Body for the Alternating Dumbbell Chest Press

Before performing the alternating dumbbell chest press, you must first position your body properly. Start by clearing a space in the area you will be exercising in. Place an exercise bench in the middle of the workspace, making sure that it comes to a height approximately at the midpoint between your knees and hips. Lay down with your back, shoulders and head flat on the bench. Your buttocks should be positioned at one end of the bench, with your legs extended off the bench, your knees bent, and your feet flat on the floor. Hold one dumbbell in each hand. Position your arms with your hands resting on or near your shoulders with your palms facing up.

Performing the Alternating Dumbbell Chest Press

Once you are properly positioned, you can perform the alternating dumbbell chest press. Look directly up at the sky and inhale and exhale deeply for a few seconds. As you exhale your next breath use the muscles in your chest to help propel your right arm (still holding the dumbbell) up towards the sky. Once your arm is fully extended, inhale your breath, and lower it back down to the starting position. Once your right arm is back at the initial position, exhale your breath, and this time push your left arm to the sky. As you inhale your breath, lower it back to the starting position. Repeat this technique until you have performed at least ten repetitions of the exercise with both arms. Take a short break, and do another set of ten repetitions of the alternating dumbbell chest press in order to achieve optimal results.

Increasing the Intensity of the Alternating Dumbbell Chest Press

In order to continue making strength gains with the alternating dumbbell chest press, it is essential that you eventually increase the intensity of the exercise. This can be done in a number of ways, including increasing the number of repetitions or sets of the exercise, increasing the weight being lifted, or in other manners. No matter which technique you use, be sure that you feel comfortable performing the exercise before attempting to make it more difficult.


About Author

Posts By Sequoia