Alternating Bench Press
![Learn how to perform an alternating chest press correctly with instructions and video guide by SHOCK Fitness Trainer, Ashley Steele!](http://ashleysteele.com/cdn/shop/articles/Alternating_Bench_Press_{width}x.jpg?v=1598037852)
How to Alternating Bench Press
Primary Muscles: Upper Body, Chest
Equipment: Dumbbell
Trainer: Ashley Steele
Steps:
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Lie on a bench, with good posture, a natural arch in the lower back, and your feet braced firmly on the floor or on a bench.
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Position the dumbbells horizontal to the body and aligned over the shoulders. Begin with the elbows pointed outward, the wrists straight, and the core and trunk muscles contracted.
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Slowly lower the right dumbbell, keeping the hands just inside the elbows. Continue to lower until the upper arm is about parallel with the floor.
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Keep your core strong, hold the down-position briefly, slowly exhale, and press the right dumbbell back to the starting position.
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Repeat the same steps on the left side and continue alternating for the specified amount of time.
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You should feel this working your chest, arms, and triceps.
Alternative Exercises:
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