TETSUDumbbell Incline Alternate Press
The Dumbbell Incline Alternate Press is a dumbbell exercise for the chest that primarily targets the pectorals, with the shoulders and triceps assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Incline Alternate Press
- Sit on an incline bench with a dumbbell in each hand, resting on your thighs.
- Lean back on the bench and use your thighs to help raise the dumbbells to shoulder height, palms facing forward.
- Once at shoulder height, rotate your wrists so that the palms of your hands are facing forward.
- Push the dumbbells up with your chest and shoulders, extending your arms fully.
- Lower the dumbbells back down to the starting position, keeping your elbows slightly bent.
- Repeat for the desired number of repetitions, alternating arms.
Common questions
What muscles does the Dumbbell Incline Alternate Press work?
The Dumbbell Incline Alternate Press primarily targets the pectorals. The shoulders and triceps work as supporting muscles.
What equipment do I need for the Dumbbell Incline Alternate Press?
You need a dumbbell to perform the Dumbbell Incline Alternate Press.
How many sets and reps of the Dumbbell Incline Alternate Press should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Dumbbell Incline Alternate Press works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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