Chest
Alternating Incline Chest Press
An incline dumbbell press done one arm at a time. The incline puts more of the work on your upper chest, and alternating makes each side do its own work while your core keeps you steady.
- Works
- Upper chest, front shoulders, triceps, core
- Equipment
- A pair of dumbbells and a box or bench to lean your upper back on
- Load
- Medium to heavy
How to do it
- 1Sit on the floor with your upper back propped on a box or bench, knees bent and feet flat. Press both dumbbells up over your upper chest.
- 2Keep one arm straight and still while you lower the other dumbbell to the side of your upper chest, elbow at about 45 degrees from your body.
- 3Press it back up to meet the other one.
- 4Switch arms and keep alternating, one rep at a time.
Cues
- The waiting arm stays straight and still over your chest.
- Lower to your upper chest, not your belly.
- Keep both shoulders down on the box, no twisting.
Common mistakes
- Twisting toward the working arm. Brace your core and keep both shoulders pinned to the box. If you rotate, go lighter.
- Propping yourself up too high. A low angle keeps the work on your upper chest. Sit up much higher and your shoulders take over.
- Letting the waiting arm drift. Keep that dumbbell steady over your chest, not drifting toward your face or out to the side.
Easier
Go lighter, or press both dumbbells at the same time.
Harder
Take 3 seconds to lower each rep, or pause for 1 second at the bottom before you press.
Try it: 3 sets of 8 to 12 reps per side, or 30 seconds on and 30 off.
What angle should an incline dumbbell press be?
A low incline, around 30 degrees, works well for most people. That keeps the focus on your upper chest. Set it much steeper and it turns into more of a shoulder press.
