Exos | Formerly Core Performance

Set Your Fitness Goals. We'll Help You Achieve Them.

Join for free and you'll gain instant access to our tracking and reporting tools, expert coaching tips, and a free trial to our personalized training and nutrition programs.

Core Knowledge


Bench Press - Incline Alternating Dumbbell

Starting Position

  • Lying face up on incline bench, holding dumbbells at the outside edges of your shoulders, palms facing your thighs


  • Lift dumbbells straight up over your chest
  • Keeping one arm straight, lower the other dumbbell to just above chest height, 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: Upper Body Push, Chest, Dumbbells, Strength