Alternating Incline Dumbbell Press

Learn how to do Alternating Incline Dumbbell Press with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 4.5 Chest TricepsShoulders Dumbbells

Alternating Incline Dumbbell Press is a Dumbbells exercise that primarily targets the Chest, with secondary activation of the Triceps, Shoulders. It has a MET value of 4.5, meaning a 70 kg person burns approximately 160 kcal in a 30-minute session.

How to Do Alternating Incline Dumbbell Press

A unilateral pressing variation on an incline bench that targets the upper chest and shoulders.


Instructions:


  • Sit on an incline bench (30–45°) holding a dumbbell in each hand above your chest, palms facing forward.

  • Keep one arm extended while lowering the other dumbbell to the side of your chest.

  • Press it back up and switch sides.

  • Keep your core tight, feet planted, and shoulders retracted.


Common mistakes:


  • Lowering both dumbbells at the same time.

  • Letting elbows flare excessively.

  • Arching the lower back too much.

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Muscles & equipment

Primary muscleChestSecondary muscleTricepsSecondary muscleShoulders
EquipmentDumbbells

Calorie Calculator

MET 4.5
Estimated burn
160 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Alternating Incline Dumbbell Press

Type
Dumbbells exercise
Primary muscle
Chest
Secondary muscles
Triceps, Shoulders
MET value
4.5
Calories (30 min, 70 kg)
≈ 160 cal
Video quality
4K with male and female demonstrations

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MET 4.5

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Cable Chest Fly
MET 3.5

Cable Chest Fly

  • Cable
Cable Crossover – Low Pulley
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Cable Crossover – Low Pulley

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FAQ: Alternating Incline Dumbbell Press

What muscles does Alternating Incline Dumbbell Press work?

Alternating Incline Dumbbell Press primarily targets the Chest, with secondary engagement of the Triceps, Shoulders.

How do you do Alternating Incline Dumbbell Press correctly?

A unilateral pressing variation on an incline bench that targets the upper chest and shoulders. Instructions: Sit on an incline bench (30–45°) holding...

Is Alternating Incline Dumbbell Press good for beginners?

Alternating Incline Dumbbell Press has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Alternating Incline Dumbbell Press?

Alternating Incline Dumbbell Press requires: Dumbbells.

What are the benefits of Alternating Incline Dumbbell Press?

Alternating Incline Dumbbell Press strengthens the Chest, engages the Triceps and Shoulders, builds functional strength using Dumbbells. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Alternating Incline Dumbbell Press?

Similar exercises to Alternating Incline Dumbbell Press include Barbell Bench Press, Bench Press Machine, Close Grip Barbell Bench Press, Close Grip Push-Ups. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Alternating Incline Dumbbell Press better than Barbell Bench Press?

Both Alternating Incline Dumbbell Press and Barbell Bench Press target the Chest. Alternating Incline Dumbbell Press uses Dumbbells, while Barbell Bench Press offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Barbell Bench Press
MET 5

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Bench Press Machine
MET 4.5

Bench Press Machine

  • Machine
Close Grip Barbell Bench Press
MET 4.5

Close Grip Barbell Bench Press

  • Olympic Barbell
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Close Grip Push-Ups
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Close Grip Push-Ups

  • No equipment
Decline Bench Press
MET 5

Decline Bench Press

  • Olympic Barbell

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