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Alternating Floor Dumbbell Press
The alternating floor dumbbell press is a variation of the traditional floor dumbbell press (which uses both arms in unison) except that this movement uses an alternating motion. The main reason for using an alternating pattern is that it allows you to improve your weight balance and to focus more on the muscles being worked. Personally, it allows me to concentrate a little more on the movement and muscles being worked instead of “moving the weight”. Is the alternating dumbbell floor press better than the traditional dumbbell floor press? No, it’s a matter of preference and I use single arm movements to finish off my chest workout.
Give the alternating dumbbell floor press a shot – I’m sure you’ll love it!
Start Position
Right Arm
Left Arm
Position for the alternating dumbbell floor press exercise
Lie on a yoga mat or towel with two dumbbells on either side of your body (by your waist area). Bend your knees at 70 degree angles and keep your feet flat on the ground. Make sure the backs of your shoulders are flat against the floor. Puff your chest out. Grab the two dumbbells and press them upwards until your arms are fully extended. Turn the dumbbells so that your palms are facing your feet. Keep your head level and eyes looking at the ceiling. I suggest picking a spot on the ceiling and stare at it for the duration of the movement.
How to perform the alternating dumbbell floor press
Slowly lower your right arm, until your elbow touches the floor. Pause for a moment and press the dumbbell upwards until your right arm is extended. Slowly lower your left arm until your left elbow touches the floor. Pause for a moment and press the dumbbell upwards until your left arm is extended. Repeat this motion until the prescribed repetitions have been completed.
Breathing
Breathe in as you lower the dumbbell with your right arm and breathe out as you press the dumbbell upwards. Do the same for your left arm.
Important points for the alternating floor dumbbell press
· Keep your shoulders retracted and puff your chest out. This will ensure your shoulder girdle is properly set up for the movement.
· Remember to keep your head stationary. Pick a spot on ceiling and stare at it for the duration of the movement.
· Squeeze your chest muscles as your extend your arm. When your arm is fully extended, contract the back of your upper arms (triceps) and chest.
Video for the alternating floor dumbbell press
Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.