斜板哑铃卧推 – 交替

An incline dumbbell bench press performed one arm at a time while the other arm remains locked out to focus on each side and challenge stability.

Instructions:

• Set the bench to 30–45° and plant your feet; hold two dumbbells above your upper chest in a neutral grip (palms facing each other).

• Keep one arm extended while you lower the other dumbbell to the outside of your upper chest.

• Keep your forearm vertical and elbows around 45° to your torso; pause briefly.

• Press the working dumbbell back to the top and re-lock it while keeping your shoulder blades retracted.

• Alternate sides for the desired reps, maintaining a steady, controlled rhythm.

Common mistakes:

• Letting the non-working arm bend or drift from the locked position.

• Flaring the elbow too wide or tucking it excessively.

• Bouncing the dumbbell or losing control at the bottom.

• Overarching the lower back and losing core tension.