Alternating Foam Roller Press

Learn how to perform an alternating chest press on a foam roller with video and instructions by SHOCK App trainer, Ashley Steele.

How to Alternating Foam Roller Press

Primary Muscles: Upper Body,  Chest

Equipment: Foam Roller,  Dumbbell

Trainer: Ashley Steele


  1. Lie on a foam roller with your feet braced firmly on the floor. Position the dumbbells horizontal to the body and aligned over the shoulders. This is the starting position.

  2. Begin with the elbows pointed outward, the wrists straight, and the core and trunk muscles contracted. Slowly lower the right dumbbell, keeping the hands just inside the elbows. Continue to lower until the upper arm is about parallel with the floor.

  3. Keep your core strong, hold the down-position briefly, slowly exhale, and press the right dumbbell back to the starting position. Repeat the same steps on the left side and continue alternating for the specified amount of time or repetitions.

  4. You should feel this challenging core stability and working your chest, arms, and triceps. 

Alternative Exercises:

Alternating Incline Press  Alternating Bench Press

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