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. Turkish get ups, bench cable flyes and landmine / t-bar 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!
Coach or trainer? Turn these exercises into illustrated workout plans your clients will love – and share as printable PDFs or online. Free to use!
Curious about yoga? Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
