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

Individual work

Back position on the long bench, 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 extend the arm in the holding position.

Lighten:
Less weight.

Harden:
More weight.

Variation:
Extend both arms upwards simultaneously and lower them back to the starting position (do not bring the arms fully together in the holding position).

1 long bench
2 dumbbells