Dumbbell Incline Alternate Press
Description
The dumbbell incline alternate press performs the incline dumbbell press one arm at a time. While one dumbbell stays at chest level, the other presses up to lockout. The alternating pattern adds core anti-rotation work and lengthens time under tension on each side of the chest.
Muscle Group
Equipment Required
Dumbbell Incline Alternate Press Instructions
- Set a bench to a 30 to 45 degree incline.
- Lie back with a dumbbell in each hand at chest level, palms facing forward.
- Plant your feet and pull your shoulder blades back.
- Brace your core hard.
- Press the right dumbbell up to lockout while keeping the left dumbbell at chest level.
- Lower the right dumbbell back to chest level with control.
- Press the left dumbbell up to lockout while the right stays still.
- Alternate sides for the full set.
Dumbbell Incline Alternate Press Form & Visual
Dumbbell Incline Alternate Press Benefits
- Adds core anti-rotation challenge
- Increases time under tension on each side
- Builds upper chest strength unilaterally
- Corrects left-right imbalances
- Strong stability demand
- Useful for breaking through pressing plateaus
Dumbbell Incline Alternate Press Muscles Worked
- Pectoralis major (clavicular head)
- Anterior deltoid
- Triceps brachii
- Core stabilizers
Dumbbell Incline Alternate Press Variations & Alternatives
- Dumbbell Incline Bench Press
- Dumbbell Alternate Bench Press
- Single Arm Dumbbell Press
- Dumbbell Incline Hammer Press
