# Alternating Dumbbell Incline Bench Press

An incline dumbbell press done one arm at a time, targeting the upper chest, front delts, and triceps. The waiting arm holds its dumbbell at shoulder level while the other presses.

- Intermediate · Compound
- Equipment: Dumbbells, Adjustable bench, Incline Bench
- HD video: https://media.seto.fit/exercises/dumbbell-incline-alternate-press/video/male.mp4
- HTML: https://seto.fit/exercises/alternating-dumbbell-incline-bench-press/

## Muscles worked

- Upper chest: 9/10
- Front delts: 8/10
- Triceps: 6/10
- Mid chest: 5/10
- Rotator Cuff: 4/10
- Serratus anterior: 3/10

## How to do the Alternating Dumbbell Incline Bench Press

1. Adjust the bench to a low-to-moderate incline and hold a dumbbell in each hand.
2. Lie back on the bench, moving the dumbbells to your chest with palms facing forward.
3. Press one dumbbell up until that arm is straight, the other staying low.
4. Lower it back to your chest, then press with the other arm.

### Full technique — 6 steps

1. Set the bench to a low-to-moderate incline and sit with a dumbbell on each thigh.
2. Lie back and kick the dumbbells into position beside your upper chest with palms facing forward.
3. Plant your feet, tighten your stomach, and pull your shoulder blades back into the bench.
4. Press one dumbbell up over your shoulder until that arm is fully extended while the other stays at shoulder level.
5. Lower it back beside your upper chest under control, then press the other dumbbell.
6. Keep your torso still and your back on the bench as the sides alternate.

## Common mistakes

- Bench set too upright
- Elbows flared straight out
- Dumbbells drifting behind shoulders
- Twisting the torso toward the pressing arm
- Shoulders rolling forward at top

## Form cues

- Keep forearms vertical
- Set shoulders into bench
- Keep the waiting arm still
- Use a repeatable incline

## How much to do

- **Strength**: 3–4 sets of 5–8 reps · rest 2 min 30 s · 2 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 3 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 1 min · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Resistance Band Incline Bench Press](https://seto.fit/exercises/resistance-band-incline-bench-press/), [Neutral Grip Resistance Band Incline Bench Press](https://seto.fit/exercises/neutral-grip-resistance-band-incline-bench-press/)
- **Suspension trainer**: [Suspension Trainer Decline Push-Up](https://seto.fit/exercises/suspension-trainer-decline-push-up/)
- **Machine**: [Alternating Machine Incline Chest Press](https://seto.fit/exercises/alternating-machine-incline-chest-press/), [Machine Incline Chest Press](https://seto.fit/exercises/machine-incline-chest-press/)
- **No equipment**: [Wall Decline Push-Up](https://seto.fit/exercises/wall-decline-push-up/), [Decline Knee Push-Up](https://seto.fit/exercises/decline-knee-push-up/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Dumbbell Incline Bench Press](https://seto.fit/exercises/dumbbell-incline-bench-press/) — Beginner
- Easier: [Neutral Grip Dumbbell Incline Bench Press](https://seto.fit/exercises/neutral-grip-dumbbell-incline-bench-press/) — Intermediate
- **This exercise: Alternating Dumbbell Incline Bench Press — Intermediate**
- Harder: [Barbell Incline Bench Press](https://seto.fit/exercises/barbell-incline-bench-press/) — Intermediate
- Harder: [Barbell Larsen Press](https://seto.fit/exercises/barbell-larsen-press/) — Advanced

## Quick answers

### What muscles does the Alternating Dumbbell Incline Bench Press work?

Primary: Upper chest 9/10, Front delts 8/10. Also works: Triceps 6/10, Mid chest 5/10, Rotator Cuff 4/10, Serratus anterior 3/10.

### Which joints does the Alternating Dumbbell Incline Bench Press load?

Shoulder: moderate, Elbow: low, Wrist: low. Shoulder — lighter options: Dumbbell Bench Press, Dumbbell Incline Bench Press, Machine Chest Press.

### When should I do the Alternating Dumbbell Incline Bench Press in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 11 min with rest.

### How many sets and reps of the Alternating Dumbbell Incline Bench Press?

Strength: 3–4 sets of 5–8 reps, rest 2 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 3–4 reps in reserve.

### What can I do instead of the Alternating Dumbbell Incline Bench Press?

Resistance bands: Resistance Band Incline Bench Press, Neutral Grip Resistance Band Incline Bench Press. Suspension trainer: Suspension Trainer Decline Push-Up. Machine: Alternating Machine Incline Chest Press, Machine Incline Chest Press. No equipment: Wall Decline Push-Up, Decline Knee Push-Up.

### What is an easier version of the Alternating Dumbbell Incline Bench Press?

Neutral Grip Dumbbell Incline Bench Press (Intermediate), Dumbbell Incline Bench Press (Beginner).

### What is a harder version of the Alternating Dumbbell Incline Bench Press?

Barbell Incline Bench Press (Intermediate), Barbell Larsen Press (Advanced).

How we rate exercises: https://seto.fit/guides/methodology/

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