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Chest · Dumbbell
Dumbbell Incline Alternate Press
Dumbbell Incline Alternate Press is an intermediate compound strength exercise that works the pectorals (chest), with the triceps assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps per side, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Upper Chest · Pectoralis Major, Clavicular Head
- Shoulders · Deltoids
Secondary muscles
- Triceps · Triceps Brachii
How to do Dumbbell Incline Alternate Press
- Lie on an incline bench set at a 45-degree angle, holding a dumbbell in each hand with your arms bent and dumbbells positioned near your chest.
- Press the right dumbbell upward until your arm is fully extended, keeping your palm facing forward.
- Lower the right dumbbell back to the starting position with control while simultaneously starting to press the left dumbbell upward, maintaining proper form.
- Continue alternating arms for the desired number of repetitions.
Form tips
- Ensure your wrists remain straight and aligned with your forearms.
- Avoid locking your elbows at the top of the press to protect your joints.
- Use a weight that allows for proper form and control.
Dumbbell Incline Alternate Press alternatives
More pectorals exercises
Dumbbell Incline Alternate Press FAQ
What muscles does Dumbbell Incline Alternate Press work?
Dumbbell Incline Alternate Press mainly works the pectorals in the chest (Pectoralis Major, Clavicular Head and Deltoids). The triceps work as secondary muscles.
What equipment do you need for Dumbbell Incline Alternate Press?
You need a dumbbell.
How many sets and reps of Dumbbell Incline Alternate Press should I do?
Start with 3-4 sets of 6-10 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Incline Alternate Press good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Dumbbell Incline Alternate Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Incline Alternate Press?
Other exercises for the pectorals include Smith Machine Press Incline, Barbell Incline Bench Press, Band Incline Hammer Press and Machine Chest Press Incline.
For developers
Use Dumbbell Incline Alternate Press in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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