Description

The dumbbell incline alternate press is a variation of the traditional dumbbell press performed on an inclined bench targeting the upper chest and shoulder muscles.

Starting Position

Sit on an incline bench with a dumbbell in each hand, palms facing forward, and your feet flat on the floor. Engage your core and press your back firmly against the bench.

Technical Execution

Begin by pressing one dumbbell upwards, fully extending your arm while keeping the opposite arm at a 90-degree angle. Lower the weight back down in a controlled manner and repeat on the other side.

Range of Motion

Maintain a full range of motion by fully extending the arm at the top of the movement and allowing the elbow to bend to approximately 90 degrees at the bottom.

Variations

Variations of this exercise include performing it on a decline bench to target the lower chest or using a neutral grip for a different shoulder emphasis.

Common Mistakes

Common mistakes include arching the back excessively, using momentum to lift the weights, and not fully extending the arms at the top of the movement.

Practical Advice

To maximize the effectiveness of the exercise, focus on maintaining stability through the core, controlling the weight throughout the range of motion, and using a challenging yet manageable weight.

Additional Notes

This exercise can help improve shoulder stability and muscular balance between the chest and shoulders.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

Secondary Muscles

triceps