In other words, you get a tremendous amount of bang for your buck. You can do an alternating dumbbell chest press at home or in the gym. If you’re doing it at the gym, use a bench for extra support.

Chest press. Lay with your back flat on the floor ... Do 10 to 15 on each side, alternating. Shoulder raises. Stand with arms straight down in front of you, palms facing together, holding dumbbells.

If any of these are you, give these four alternative exercises ... the bench press is an advanced exercise which depends on strong chest muscles, especially at the bottom of the movement.

For most guys, a chest workout involves alternating between three chest exercises: bench press completed in the flat, incline and decline positions. But it needn't be that way. If you want huge ...