Alternating Dumbbell Bench Press (Limited ROM)

DIFFICULTY LEVEL:

Moderate

EQUIPMENT NEEDED:

Bench and Dumbbells

STARTING POSITION

Sitting on bench with dumbbells resting on thighs.

PROCEDURE

1. Slowly lye backwards onto the bench bringing the dumbbells out to the sides of the shoulders.
2. Your elbows should be in line with your shoulders and your palms should be facing out.
3. Press one arm into the air.
4. Slowly return the arm to the starting position.
5. Repeat with the other side.
6. Repeat for the suggested number of repetitions.

COACHING KEYS

• Keep the abdominals tight or flexed.
• Keep feet on bench to take the pressure away from the low back and increase the amount of core muscle used.
• Make sure to keep both elbows in line with the shoulders at the bottom portion of the movement.

YOU SHOULD FEEL IT

In your chest, triceps, shoulders and core.

SKI PURPOSE

Develops unilateral upper body strength while teaching each side of the body to work independently of one another.