[Music] [Applause] this is the hook lying alternating dumbbell bench press the purpose of this is to do an alternating pressing action that is horizontal in nature that will allow us to not over recruit the low back so we want to have a bench that's long enough to allow us to rock fully back on that bench and it'll allow us to keep our feet at the very end of the bench and our head is also supported so we want the knee in line with the hip and also the foot and if you want you can dig in the heels a little bit to the bench and pull them back try to drag them back a little bit but obviously they won't move that'll give you some hamstring to flatten out your low back and then we want about a 45 to 30 degree angle at our arm relative to our trunk so if this was about 90 we're gonna be about 45 to about 30 degrees somewhere in there and then what we want to do is feel the space between our shoulder blades flat on that bench we're not pulling back and retracting really hard we're trying to keep the shoulders back yes to a slight extent but we want the scapula room to roam on the rib cage so we want to feel that space in between the shoulder blades securely on that bench but just make sure we're not rounding our shoulders forward when we press you'll know you're in the right position if you can feel the shoulder blade moving a little bit without your shoulder rounding forward so he's going to inhale lower into that 45 to 30 degree zone exhale press up the main common mistake we're going to see on this activity is that people are going to roll from side to side usually that's going to go hand in hand with lowering the weight too much so you want to lower the weight so that it's in line with your trunk but it shouldn't go all the way down too much just lower your elbow in line with your trunk and then go right back up from there [Music]