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

Individual work

Lie on your back on the floor (legs may be raised), the upper arms of the bent arms lie flat on the floor and point to the respective side, the forearms point upwards in the direction of view (approximately 90 degrees at the elbow joint), grasp the dumbbells with a pronated grip so that the palms are facing forwards, alternately push a 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 your arm in the holding position; keep your back in contact with the floor while performing the exercise.

Lighten:
Less weight.

Harden:
More weight.

Variation:
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 front hold position).

2 dumbbells