Dumbbell Alternate Press-Dumbell Alternate Pressing Diagram Tutorial

Alternating dumbbell bench press

Alternating dumbbell bench press is a change in ordinary dumbbell bench press training! It can stimulate the meso-spinal muscle more effectively. Because it is an alternating training movement, the trainer requires more concentration in training balance and coordination.

Target training parts: mainly exercise the pectoralis major muscles, and there are also exercises for the deltoid anterior bundle

Operation

1. Lie on the horizontal bench press board, holding the dumbbell with one hand (newcomers recommend 10-15% of their body weight), with palms facing each other, push up until the arms are straightened, and support them above the chest .

2. Hold the dumbbell slowly, keep the elbow slightly bent, and hold the dumbbell until the elbow is slightly below the body level.

3. In this process, the elbow must always be bent and inhale when the dumbbell falls.

4. Hold the bell in the same way and exhale when it returns to its original position.

Precautions

1. Do not arch or hold the breath on the back and buttocks, as it is easy to cause danger.

2. When pushing the arm to the top, do not knock the elbow straight and lock it.

3. Do not be too narrow between the two hands, otherwise you will practice elsewhere.

Number of groups: Keep 3-4 groups, 8-12 times per group, and rest time is 30-45 seconds.

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