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

Individual work

Sit on your back on the inclined long bench (long bench attached to the Swedish box or wall bars) with your head closer to the floor than your legs (legs may be attached to the box or wall bars). Hold the weights with bent arms (approx. 90 degrees at the elbow joint) slightly above chest height (with the upper arms pointing to the respective side), grasp the dumbbells with a pronated grip so that the palms are facing forwards, alternately push a weight upwards to bring the almost extended 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 vaulting box or wall bars
1 long bench
2 dumbbells