Alternating Incline Dumbbell Bench Press

The alternating incline dumbbell bench press targets the chest, shoulders, and triceps. The incline angle increases the resistance on the upper chest and shoulders while the alternating motion ensures both arms are equally strengthened.


  1. 183_A
    Sitting on an incline bench positioned at a 45-degree angle, hold a pair of dumbbells directly above your chest with your arms fully extended and your palms facing outward.
  2. Alternating Incline Dumbbell Bench Press
    Pull your shoulder blades together, slightly stick out your chest, and lower both dumbbells to the sides of your chest.
  3. 183_C
    Now, press one dumbbell upward, keeping the other at your side. Then, as you lower the dumbbell, press the other one upward.

Trainer’s Tips

  • Make sure to utilize a full range of motion throughout the exercise.
  • Pause at the top of the press.
  • Keep both keep firmly placed on the floor throughout the exercise.