Alternating extension and flexion of the arms in supine position ► chest press (alternating)

Individual work

Back position on the flat bench (straight/flat position), hold the weights with bent arms (approx. 90 degrees at the elbow joint) slightly above chest height (upper arms pointing to the respective side), grasp the dumbbells with a pronated grip so that the palms are facing forwards, alternately push one weight upwards to bring the almost stretched arm into the holding position and lower/bend back to the starting position.

Attention:
Do not fully straighten your arm in the holding position.

Lighten:
Less weight.

Harden:
More weight.

Variant I:
Extend both arms upwards at the same time and lower them back to the starting position (do not bring your arms fully together in the holding position).
Variant II:
Bench upwards in an incline position (incline bench) or even in a decline position.

1 flat bench
2 dumbbells