Ladies European Tour (LET) - Alternate arm dumbbell bench press

An exercise to strengthen your arms, chest and core.

Rating: Moderate
Instructions:

• Lay back on a Fit Ball so that you are in the position shown in Figure 1.
• Your knees should be flexed to 90° and shoulder width apart.
• Keep your bottom up so that your body is in a straight line.
• Hold the dumbbells so they are just off your outer chest.
• Slowly push the right dumbbell straight up (don’t let your elbow fully straighten) and then slowly back to the starting position.
• Repeat for your left arm.
• Repeat 2-3 sets of 12.

Ensure:

• You perform every repetition with good control.
• You keep your back in a neutral position.
• You don’t drop the weight at the end of the set and slowly come back into a sitting position when you have finished each set.
• Break for one minute between each set.

Alternative:

• You can perform this exercise on a bench if you don’t have a Fit Ball.
• If you don’t have dumbbells, use something simple from home that is easy to hold to add weight e.g. packet of rice.

With thanks to LET professional Rebecca Coakley.






Ladies European Tour (LET) - Alternate arm dumbbell bench press