Dumbbell Incline Alternate Press

Muscles worked

Setup

1. Set an adjustable bench to a 30 to 45-degree incline.
2. Sit on the bench with a dumbbell in each hand resting on your thighs.
3. Kick the dumbbells up to shoulder height one at a time as you lie back against the pad.
4. Position your feet flat on the floor and retract your shoulder blades firmly into the bench.

How to do it

1. Start with both dumbbells pressed fully overhead, palms facing forward and wrists stacked over shoulders.
2. Inhale as you lower one dumbbell slowly toward the side of your chest, keeping the other arm locked out at the top.
3. Exhale and press the weight back to the starting position using a controlled, explosive tempo.
4. Repeat the movement with the opposite arm, alternating sides until the set is complete.

Form checklist

• Keep your wrists stacked directly over your elbows throughout the descent.
• Maintain a slight arch in your lower back while keeping your glutes in contact with the bench.
• Ensure the stationary arm remains fully extended and stable without sagging while the other arm moves.
• Tuck your elbows at a 45-degree angle to your torso rather than flaring them out to the sides.

Pro tips

• Focus on driving your bicep toward the midline of your chest at the top of the movement for maximum pectoral contraction.
• Actively engage your core and drive your feet into the floor to prevent your torso from rotating as the weight shifts.

Make it harder

• Perform the 'bottom-up' variation: start with both weights at the chest and hold one in the bottom position while the other arm presses.
• Slow down the eccentric (lowering) phase to 3-4 seconds to increase mechanical tension and muscle fiber recruitment.

Frequently asked

What muscles does the dumbbell incline alternate press work?

The dumbbell incline alternate press primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell incline alternate press?

The dumbbell incline alternate press uses dumbbell.

Is the dumbbell incline alternate press good for beginners?

The dumbbell incline alternate press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Air Punches MarchBeginner · calves, pectorals, and quadriceps
• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Alternating Hamstring Curl With PunchesIntermediate · hamstrings, pectorals, and quadriceps
• Archer Push-UpAdvanced · pectorals