Exos | Formerly Core Performance

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Core Knowledge

Movements

Bench Press - Alternating Dumbbell

Starting Position

  • Supine (face up) on a bench, holding dumbbells at the outside edges of your shoulders, palms facing your thighs

Procedure

  • Lift dumbbells straight up over your chest
  • Keeping one arm straight, lower the other dumbbell, touch the outside of your shoulder, then push it back up
  • Switch arms and repeat for prescribed number of repetitions

Coaching Keys

  • Keep your non-working arm straight
  • Keep your feet on the floor and your hips and shoulders on the bench at all times
  • Keep stomach pulled in to stabilize your core

You Should Feel It
 

  • Working your chest, shoulders, and triceps

Tags: Strength, Upper Body Push, Chest, Power, Dumbbells

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