How to do the Dumbbell Incline Alternate Press
Dumbbell Incline Alternate Press is an intermediate multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Shoulders and Triceps.
Dumbbell Incline Alternate Press demonstration · © GymiaFit
Dumbbell Incline Alternate Press at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Shoulders, Triceps
- Equipment
- Dumbbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Dumbbell Incline Alternate Press step by step
- 1Sit on an incline bench with a dumbbell in each hand, resting on your thighs.
- 2Lean back on the bench and use your thighs to help raise the dumbbells to shoulder height, palms facing forward.
- 3Once at shoulder height, rotate your wrists so that the palms of your hands are facing forward.
- 4Push the dumbbells up with your chest and shoulders, extending your arms fully.
- 5Lower the dumbbells back down to the starting position, keeping your elbows slightly bent.
- 6Repeat for the desired number of repetitions, alternating arms.
Dumbbell Incline Alternate Press — questions
What muscles does the Dumbbell Incline Alternate Press work?
The Dumbbell Incline Alternate Press primarily targets the Pectorals. It also recruits the Shoulders, Triceps as secondary movers.
What equipment do I need for the Dumbbell Incline Alternate Press?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Incline Alternate Press suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Dumbbell Incline Alternate Press?
Dumbbell Bench Press, Dumbbell Decline Bench Press, Dumbbell Decline Hammer Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Incline Alternate Press demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.