Overview
This tutorial explains the proper setup and execution of the hook lying alternating dumbbell bench press, focusing on maintaining back support and correct arm positioning to maximize effectiveness and minimize injury risk.
Setup and Body Positioning
- Use a bench long enough to fully support your head, back, and feet.
- Align knees with hips and feet; optionally dig heels into the bench and pull them back slightly for hamstring engagement.
- Flatten the lower back against the bench to reduce lumbar strain.
Arm and Shoulder Placement
- Position arms at a 30 to 45-degree angle relative to the trunk (do not flare to 90 degrees).
- Ensure shoulder blades are flat on the bench, allowing slight movement without hard retraction or rounding shoulders forward.
- Feel the shoulder blade move slightly on the press without letting the shoulder round forward.
Pressing Technique
- Inhale while lowering the dumbbell, keeping elbows in line with the trunk within the 30 to 45-degree range.
- Exhale while pressing the dumbbell upward, alternating arms.
Common Mistakes and Corrections
- Avoid rolling side to side on the bench, which often happens with excessive weight or poor control.
- Do not lower weights too far; elbows should go no lower than trunk alignment before pressing back up.