How to do the Alternating Dumbbell Incline Bench Press
- Adjust the bench to a low-to-moderate incline and hold a dumbbell in each hand.
- Lie back on the bench, moving the dumbbells to your chest with palms facing forward.
- Press one dumbbell up until that arm is straight, the other staying low.
- Lower it back to your chest, then press with the other arm.
Full technique — 6 steps
- Set the bench to a low-to-moderate incline and sit with a dumbbell on each thigh.
- Lie back and kick the dumbbells into position beside your upper chest with palms facing forward.
- Plant your feet, tighten your stomach, and pull your shoulder blades back into the bench.
- Press one dumbbell up over your shoulder until that arm is fully extended while the other stays at shoulder level.
- Lower it back beside your upper chest under control, then press the other dumbbell.
- 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
Compared with similar variants
| Alternating Dumbbell Incline Bench Press | Barbell Bench Press | Dumbbell Bench Press | Barbell Incline Bench Press | |
|---|---|---|---|---|
| Level | Intermediate | Intermediate | Beginner | Intermediate |
| Technique to learn | moderate | moderate | moderate | moderate |
| How tiring | moderate | high | moderate | high |
| Shoulder | moderate | moderate | moderate | moderate |
| Elbow | low | low | low | low |
| Equipment | Dumbbells, Adjustable bench, Incline Bench | Barbell, Flat bench, Squat rack | Dumbbells, Flat bench | Barbell, Adjustable bench, Squat rack |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Resistance bands
Suspension trainer
- Suspension Trainer Decline Push-Up Same level
Machine
No equipment
- Wall Decline Push-Up Easier
- Decline Knee Push-Up Easier
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
- Easier Neutral Grip Dumbbell Incline Bench Press
- This exercise Alternating Dumbbell Incline Bench Press
- Harder Barbell Incline Bench Press
- Harder Barbell Larsen Press
Too hard for now? Start with the Neutral Grip Dumbbell Incline Bench Press.
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).
