The dumbbell incline alternate press is a chest exercise performed on an incline bench, pressing dumbbells alternately to target the upper chest, shoulders, and tricep.
Also Works
ShouldersTriceps
How to Perform
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.
Pro Tips
•Keep the non-pressing arm at the top position (arm extended) while the other arm performs the press for added stabilization work.
•Press each dumbbell along an arc path, bringing them from shoulder width to touching at the top.
•Control the descent for 2 seconds on each arm to maximize time under tension.
Common Mistakes
•Lowering both dumbbells simultaneously instead of alternating, which defeats the unilateral stability benefit.
•Arching the lower back off the bench to assist the press instead of keeping the back flat.
•Turning the head to watch the pressing arm, which creates a neck strain risk.