The dumbbell alternating chest press is a great advanced horizontal pressing exercise. Chest presses are traditionally done with a barbell or dumbbells on a flat or incline bench. But, what then? The alternating chest press challenges shoulder stability to a greater degree as you have to constantly stabilize one weight while pressing the other. This increases activity of the rotator cuff and shoulder stabilizers.
Steps to properly execute this exercise:
- While holding two dumbbells, press them away from you and hold in an extended arm position
- Squeeze the shoulder blades back into the bench which will stabilize the shoulder joint
- Lower only a single-arm down towards the outside of the chest and push away
- Repeat with the other arm
- Complete for the desired repetitions
Focus on keeping the extended arm as stationary as possible throughout the exercise. Please make sure to decrease the weight from traditional chest presses because the increased demand on the shoulder from constantly stabilizing a dumbbell.
Garrett McLaughlin is an Athletic Trainer, Personal Trainer, and Certified Active Release Techniques Provider in the Greater Nashville area. In addition to fitness and rehabilitation, Garrett compliments his programs with soft-tissue manual therapy to help his clients restore proper function and stay injury-free. For more information, contact Garrett.