Alternating Incline Dumbbell Press

Learn how to do Alternating Incline Dumbbell Press with proper form. Watch the 4K video, 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 70kg person burns approximately 158 calories 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 Worked by Alternating Incline Dumbbell Press

Primary Chest
Secondary
TricepsShoulders

Equipment

  • Dumbbells

Calories Burned Doing Alternating Incline Dumbbell Press

Calorie Calculator

MET 4.5
Estimated burn
158 calories

Calories = 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, 70kg)
≈ 158 cal
Video quality
4K with male and female demonstrations

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.

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.

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.

Is Alternating Incline Dumbbell Press better than Barbell Bench Press?

Both Alternating Incline Dumbbell Press and Barbell Bench Press target the Chest. Choose based on your available equipment and training goals.

Alternative Exercises

Barbell Bench Press
MET 5

Barbell Bench Press

  • Olympic Barbell
  • Bench
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
  • Bench
Close Grip Push-Ups
MET 5

Close Grip Push-Ups

  • No equipment
Decline Bench Press
MET 5

Decline Bench Press

  • Olympic Barbell

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