Flat Bench Press: Dumbbell, Single Arm, Alternating

Select the dumbbells you would like to lift. Sit down on bench holding dumbbells in your lap. Lay back on bench & push dumbbells into starting position. Control the descent of one dumbbell as you lower one arm. Once your arm is parallel with the ground push the dumbbell back up and return to original starting position. Repeat this range of motion on either side until all reps are completed. Lower dumbbells to chest and sit back up on bench.

Chin up and head back on the bench. Squeeze at the top of the movement. Breathe out at top. Breathe in at bottom.