Alternating Incline Dumbbell Press

Body region

• Chest
• Arms
• Core

Muscles

Main

• Pectoralis Major

Helps

• Deltoid
• Triceps

Holds

• Serratus Anterior
• Quadratus Lumborum
• External Oblique
• Internal Oblique

Equipment

• Dumbbells
• Adjustable Bench

Technique

1. Set the bench to about 30 degrees and lie back with a dumbbell in each hand pressed up over your chest.
2. Lower one dumbbell beside your chest while the other arm stays straight.
3. Press it back up, then lower the other side.
4. Keep alternating until both sides have done the set.

Cues

• Keep the resting arm locked out above the shoulder.
• Keep your trunk braced so the body does not rock.

Common mistakes

• Letting the top dumbbell drift while the other side works.
• Rushing the switch between sides.

Variations

• One-Arm Decline Dumbbell Press
• One-Arm Decline Neutral-Grip Dumbbell Press
• One-Arm Incline Dumbbell Press
• One-Arm Incline Neutral-Grip Dumbbell Press
• One-Arm Neutral-Grip Dumbbell Press
• One-Arm Reverse-Grip Dumbbell Press

Alternatives

• Dumbbell Bench Press
• One-Arm Push-Up
• Kettlebell Floor Press