Combine Strength and Flexibility with Alternating Reverse Press

Alternating Reverse Press

Rep Range

10-20

Hints

Lie on your back, hold a dumbbell in each hand, palms facing towards your chest. Press one dumbbell up and then lower it back to the chest. Repeat the motion with the other dumbbell, alternating between each arm.

Common Mistakes

Using momentum instead of controlled movements. Not engaging the chest muscles effectively.

Breathing

Exhale as you press one dumbbell up; inhale as you lower it. Keep a steady breathing rhythm.

Muscle Focus

Primary Muscles

Upper Chest

Secondary Muscles

Middle Chest Chest, Lower Chest, Shoulders, Triceps, Serratus Anterior

Tertiary Muscles

Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae, Biceps