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
Decline Dumbbell Flyes
Single / One Arm Alternating Dumbbell / Chest / Flat Bench Press
Hindu / Judo Push-up / Dive Bombers
Single / one arm alternating dumbbell / chest / flat bench press is a gym exercise that targets chest and also works triceps. Use the illustration and instructions above to learn how to perform this exercise with proper form. Related exercises that work similar muscle groups include Decline dumbbell flyes, single / one arm alternating dumbbell / chest / flat bench press and hindu / judo push-up / dive bombers. Browse our free illustrated exercise directory for more exercises.
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Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Build illustrated workout plans for your clients in minutes – then share them as branded PDFs or interactive workouts.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
