Alternating Dumbbell Incline Press
Target your upper chest with this incline press variation. Build strength and stability with alternating reps.
The Alternating Dumbbell Incline Press is a compound exercise that mainly works the chest and shoulders, with help from the back and triceps. You'll need: dumbbells or incline bench.
Required Equipment
Alternating Dumbbell Incline Press Muscles Worked
Primary
Chest (pectoralis major, sternal head); Front Shoulder (anterior deltoid)
Secondary
Boxer Muscle (serratus anterior); Triceps (triceps brachii)
Alternating Dumbbell Incline Press Variations and Alternatives
How to do the Alternating Dumbbell Incline Press
Set an incline bench to a 30-45 degree angle.
Sit on the bench with a dumbbell in each hand, resting on your thighs.
Kick each dumbbell to your shoulders one at a time, positioning your palms to face forward.
Press both dumbbells up to full arm extension, locking out your elbows and squeezing your chest at the top.
While holding one dumbbell aloft, slowly lower the other dumbbell toward your chest.
Once the dumbbell nearly touches your chest, press it back up to the starting position.
Lower the opposite dumbbell in the same manner.
Continue to alternate between each arm for the desired number of reps.
Keep your movements controlled, focusing on proper form to engage the targeted muscle groups.
When finished, safely return the dumbbells to the starting position on your thighs before standing up.
Keep your movements controlled, and adjust the weight of the dumbbells so you can perform the exercise with proper form. Always consult with a fitness professional if you are new to this exercise or if you have any underlying health conditions.
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Alternating Dumbbell Incline Press FAQs
What muscles does the Alternating Dumbbell Incline Press work?
The Alternating Dumbbell Incline Press mainly works the chest and shoulders, with help from the back and triceps. The main muscles are the pectoralis major and anterior deltoid.
What equipment do you need for the Alternating Dumbbell Incline Press?
Dumbbells or incline bench.
Is the Alternating Dumbbell Incline Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Alternating Dumbbell Incline Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Alternating Dumbbell Incline Press variations and alternatives?
Similar exercises include the Alternating Bodyweight Upper-Chest Raise, Barbell Incline Shoulder Press, Alternating Dumbbell Incline Fly and Dumbbell Incline Alternative Fly.
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