If this exercise is too challenging, you can build up your core by doing
the alternating dumbbell chest press on a flat bench.
Incline Bench Dumbbell Chest Flyes Incline Bench
Alternating Dumbbell Chest Flyes Incline Bench 1 Arm Dumbbell Chest Flyes
Flyes Flat Bench Dumbbell Chest Flyes Flat Bench
Alternating Dumbbell Chest Flyes Flat Bench 1 Arm Dumbbell Chest Flyes
If this exercise is too challenging, you can build up your core by doing
the alternating dumbbell chest press on an decline bench.
If this exercise is too challenging, you can build up your core by doing
the alternating dumbbell chest press on an incline bench.
Chest Presses Flat Bench Dumbbell Chest Press Flat Bench
Alternating Dumbbell Chest Press Flat Bench 1 Arm Dumbbell Chest Press
Chest Flyes Flat Bench Dumbbell Chest Flyes Flat Bench
Alternating Dumbbell Chest Flyes Flat Bench 1 Arm Dumbbell Chest Flyes
Exercise Ball Chest Press Exercise Ball
Alternating Dumbbell Chest Press Exercise Ball 1 Arm Dumbbell Chest Press
Not exact matches
Deadlifts 2 x 5 abs 3 x 15 - 20 reps with a plate on your
chest Rows 2 x 4 - 8reps (do variations of barbel and
dumbbell rows on
alternate weeks) Pull downs 3 to failure Wide grip curls 2 x 8 - 12 reps Hammer curls 2 x 8 - 12reps
This exercises will be much harder than the regular
dumbbell chest press, so you should use a lighter weight for the
alternating press.
By moving your arms in an
alternating fashion during the
dumbbell chest press you will engage significantly more stabilizer muscles because of the rotational forces.
Sample Exercise Setup:
Chest — 3 exercises, 1 incline, 1 flat and 1 decline Back — 4 exercises, 1 wide chin up or latt pull, 1 row, 1 pulley or machine row, Deads or pullovers (
alternate between these two) Delts — 3 exercises, overhead press, side laterals, bent laterals Triceps — 3 exercises, overhead tricep extension with bar or
dumbbell, cable pressdown, machine dip Biceps — 3 exercises, preacher curl, barbell or
dumbbell curl, cable curl Quads — 3 exercises, press of some kind, extension, hack or press or squat of some kind Hams — 1 exercise, leg curl Calves — 3 exercises, standing calf raise, bent lower back calf raise (like donkey calf raises where your upper body and lower body are in an «L» shape), seated calf raises Abs - 3 exercises, weighted machine crunch, hanging leg lifts, cable reverse crunches Traps — 1 exercise, shrugs
We all know that
alternating between barbell bench presses and
dumbbell bench presses is an optimal strategy for building a muscular, defined
chest...
If you're looking for a
chest exercise that will challenge your stability at the same time it builds your
chest, triceps, and shoulders, try adding the decline
alternating dumbbell press to your
chest workout.
Core stability is so important for every one so try spicing up your
chest workout with a version of
alternating dumbbell presses.
Alternating dumbbell presses on a decline are a great way to spice up your
chest workout and increase your core stability.
If you've only done the
dumbbell chest press moving both arms simultaneously, you'll notice a big difference when you move your arms in an
alternating fashion.
How to: For
alternating arm
chest press in a bridge, lie down on the ground, knees bent, feet firmly planted on the ground, one
dumbbell in each hand.
•
Alternate three sets of 15 side lunges (alternate sides) with three sets of 20 dumbbell bicep curls to shoulder press (with palms up curl dumbbells into your chest keeping your elbows close to your sides, press dumbbells up, bring your arms back down, reverse curl and
Alternate three sets of 15 side lunges (
alternate sides) with three sets of 20 dumbbell bicep curls to shoulder press (with palms up curl dumbbells into your chest keeping your elbows close to your sides, press dumbbells up, bring your arms back down, reverse curl and
alternate sides) with three sets of 20
dumbbell bicep curls to shoulder press (with palms up curl
dumbbells into your
chest keeping your elbows close to your sides, press
dumbbells up, bring your arms back down, reverse curl and repeat).