Dumbbell Incline Alternate Press

Also known as: incline dumbbell alternate press

Intermediate

Pectorals

Dumbbell

What Dumbbell Incline Alternate Press really gives you is pressing power across the chest, driven by independent dumbbell loading.

How to do Dumbbell Incline Alternate Press

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

Add to an AI Workout Plan All Chest Exercises Dumbbell Chest Exercises All Dumbbell Exercises

Dumbbell Incline Alternate Press Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Size up only when both sides finish equally strong.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Start each set with the weaker arm and match it.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Add reps on the smaller bell before you size up.

Common Dumbbell Incline Alternate Press Mistakes

Letting the stronger arm set the pace for both sides

Match the weaker side rep for rep and stop when it stops.

Letting the shoulders roll forward at the bottom

Set the shoulder blades back and down before rep one and hold it there.

Easier and Harder Than Dumbbell Incline Alternate Press

Easier progression

Lever Standing Chest Press

Harder progression

Kettlebell One Arm Floor Press

Swap Dumbbell Incline Alternate Press For

Push-up (on Stability Ball)

Push-up (bosu Ball)

Kettlebell Alternating Press On Floor

Dumbbell Incline Alternate Press — Frequently Asked Questions

How do you do the Dumbbell Incline Alternate Press?

Sit on an incline bench with a dumbbell in each hand, resting on your thighs. Lean back on the bench and use your thighs to help raise the dumbbells to shoulder height, palms facing forward. Once at shoulder height, rotate your wrists so that the palms of your hands are facing forward. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell Incline Alternate Press work?

The Dumbbell Incline Alternate Press primarily targets the pectorals. It is classified as a chest exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell Incline Alternate Press should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Incline Alternate Press good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic chest patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Dumbbell Incline Alternate Press?

Try the Push-up (on Stability Ball), Push-up (bosu Ball) or the Kettlebell Alternating Press On Floor. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Dumbbell Incline Alternate Press the same as the incline dumbbell alternate press?

Yes. The Dumbbell Incline Alternate Press is also commonly called the incline dumbbell alternate press. Different gyms and training programs label it differently, but "incline dumbbell alternate press" refer to this same movement.