Single / One Arm Alternating Dumbbell / Chest / Flat Bench Press
- Lie on a flat bench holding a dumbbell in each hand with an overhand grip.
- Start by holding the dumbbells slightly wider than shoulder-width apart above your shoulders. Your palms should be facing forward.
- Keeping your right arm stationary, slowly bend your left elbow until it reaches a 90-degree angle and your upper left arm is parallel to the ground.
- Push the weight back up by contracting your chest and straightening your arm.
- Repeat the same motion with your right arm while now keeping your left arm locked in position.
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Related exercises to discover
Single / one arm alternating dumbbell / chest / flat bench press is a gym work out exercise that targets chest and also involves triceps. Refer to the illustration diagram and instructions above for how to perform this exercise correctly. Landmine / t-bar presses, muscle ups and kneeling t-bar presses / landmine presses are related exercise that target the same muscle groups as single / one arm alternating dumbbell / chest / flat bench press. Visit our free illustrated exercise directory for more exercises to try in your workouts.
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Join thousands of Fit members reaching their fitness goals with simple easy-to-follow timed workouts at the gym and at home. Get started free today!
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