Updated June 09, 2015.

The alternating chest press can be done while you are seated, standing or even laying down, though lying on a hard surface after 16 weeks is not recommended. Grab a comfortable weight of dumbbell, usually between 2-10 pounds, one for each hand or simply switch hands.

Stand with your feet should width apart. Straighten your right arm and turn your palm face towards your feet. In a smooth motion, pull your elbow back to line up with your shoulder.

Repeats up to 10 times on each arm, then alternate to the other side, repeating for 1-3 sets.

You can also do two dumbbells at the same time. Be sure to go slowly enough that you don't hurt yourself. As one arm in extended, have the opposite retracted. Be careful with your elbows. Do not snap and jerk as you can cause harm to your joints and muscles more easily in pregnancy.

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