Chest - Strength Exercises for the Chest

Chest Press with Dumbbells - Alternating

1. Lie down on a bench, step, ball or the floor. Begin with the weights in each hand straight up over the chest, palms face out.
2. Keep the left arm in place while bending the right elbow and lowering the arm down until it's at or just below the chest (the arm should look like a goal post).
3. Press the arm back up without locking the elbow, then immediately repeat the move on the left arm while keeping the right arm in place.
4. Continue alternating sides, engaging the abs to keep the torso from moving.
5. Repeat for 1 to 3 sets of 8 to 16 reps on each arm.

Tips

• Keep the abs contracted throughout the movement to protect your back.
• Keep the motion slow and controlled -- try not to use momentum.

Index: Chest - Strength Exercises for the Chest

1. Pushups - Modified Pushups
2. Pushups on the Ball
3. Pushups
4. Pushups with a Medicine Ball
5. Barbell Bench Press
6. Dumbbell Chest Press
7. Chest Press with Resistance Bands
8. Chest Fly with Dumbbells
9. Chest Squeeze with a Medicine Ball
10. Chest Press with Dumbbells - Alternating