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Alternating Dumbbell Chest Press

Learn how to properly perform the Alternating Dumbbell Chest Press with this complete demonstration video.

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What is the Alternating Dumbbell Chest Press?

The alternating dumbbell chest press is an effective exercise for targeting and isolating the chest muscles. Ideal for both beginners and advanced athletes, this exercise helps improve chest symmetry and strength while engaging the triceps and shoulders. When performed consistently, it can also enhance the stability of the stabilizer muscles.

How to properly perform the Alternating Dumbbell Chest Press

  1. Lie on a flat bench with a dumbbell in each hand, palms facing forward.
  2. Start with both dumbbells at chest level, elbows bent and upper arms parallel to the ground.
  3. Press one dumbbell up towards the ceiling, straightening your arm while keeping the other dumbbell at chest level.
  4. Lower the pressed dumbbell back to the starting position.
  5. Alternate arms and repeat the movement for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
Mechanics type
Required equipment

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