Dumbbell Incline Alternate Press

Targets the upper chest while challenging core stability. Alternating the press increases the time under tension for each side.

Exercise Details

Level: Intermediate
Body Area: upper
Type: push
Mechanics: Compound
Movement: Unilateral

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Chest

Secondary

Shoulders

Setup

Lie on an incline bench. Hold dumbbells at shoulder height. Retract your scapula and plant your feet.

Instructions

1. Press one dumbbell up while holding the other at your shoulder.
2. Lower it and repeat with the other arm.
3. Keep your torso stable.
4. Maintain a 45-degree elbow angle.
5. Exhale on each press.

Common Mistakes

1. Uneven pressing.
2. Rotating the torso.
3. Flaring the elbows.

Alternative Exercises

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A prehab exercise targeting the rotator cuff. It improves shoulder stability and protects against injuries during heavy pressing movements.

Upright Row

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A compound shoulder exercise targeting the deltoids and upper trapezius. It helps build shoulder width and improves the vertical pulling strength.

Upper Chest Crossovers

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Suspended Push-Up

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Superman Push-Up

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Standing Up Straight Crossovers

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