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Exercise 3545 · REF TVdivgY

Dumbbell Incline Alternate Press exercise animation

Dumbbell Incline Alternate Press

Category
Chest
Equipment
Dumbbell
Target
Pectorals

Alternating arms on an incline press means one side is always working while the other holds steady at the top, which adds a core-stability demand beyond a standard two-arm incline press. That alternating rhythm also lets you press slightly heavier per arm than pressing both together, since only one shoulder joint has to generate force at a time. It still targets the upper chest the way any incline press does — the alternating pattern is what changes.

How to Do the Dumbbell Incline Alternate Press

  1. Sit on an incline bench with a dumbbell in each hand, resting on your thighs.
  2. Lean back on the bench and use your thighs to help raise the dumbbells to shoulder height, palms facing forward.
  3. Once at shoulder height, rotate your wrists so that the palms of your hands are facing forward.
  4. Push the dumbbells up with your chest and shoulders, extending your arms fully.
  5. Lower the dumbbells back down to the starting position, keeping your elbows slightly bent.
  6. Repeat for the desired number of repetitions, alternating arms.

Muscles Worked

The Dumbbell Incline Alternate Press primarily targets the Pectorals, with Shoulders as the primary synergist muscle group, along with the Triceps.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have dumbbell? These target the same pectorals with different equipment.

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals

FAQ

What muscles does the Dumbbell Incline Alternate Press work?
The Dumbbell Incline Alternate Press primarily targets the pectorals, with the shoulders and triceps assisting.
What equipment do I need for the Dumbbell Incline Alternate Press?
The Dumbbell Incline Alternate Press is done with a dumbbell.
What's a good alternative to the Dumbbell Incline Alternate Press?
If you don't have access to a dumbbell, the Archer Push Up targets the same pectorals using body weight instead.