Incline Dumbbell Press – Alternating
Learn how to do Incline Dumbbell Press – Alternating with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Incline Dumbbell Press – Alternating is a Dumbbells/Bench 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 Incline Dumbbell Press – Alternating
An incline dumbbell bench press performed one arm at a time while the other arm remains locked out to focus on each side and challenge stability.
💡 Instructions:
Set the bench to 30–45° and plant your feet; hold two dumbbells above your upper chest in a neutral grip (palms facing each other).
Keep one arm extended while you lower the other dumbbell to the outside of your upper chest.
Keep your forearm vertical and elbows around 45° to your torso; pause briefly.
Press the working dumbbell back to the top and re-lock it while keeping your shoulder blades retracted.
Alternate sides for the desired reps, maintaining a steady, controlled rhythm.
⚠️ Common mistakes:
Letting the non-working arm bend or drift from the locked position.
Flaring the elbow too wide or tucking it excessively.
Bouncing the dumbbell or losing control at the bottom.
Overarching the lower back and losing core tension.
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Start Free TrialMuscles Worked by Incline Dumbbell Press – Alternating
Equipment
- Dumbbells
- Bench
Calories Burned Doing Incline Dumbbell Press – Alternating
Calorie Calculator
MET 4.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Incline Dumbbell Press – Alternating
- 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: Incline Dumbbell Press – Alternating
What muscles does Incline Dumbbell Press – Alternating work?
Incline Dumbbell Press – Alternating primarily targets the Chest, with secondary engagement of the Triceps, Shoulders.
How do you do Incline Dumbbell Press – Alternating correctly?
An incline dumbbell bench press performed one arm at a time while the other arm remains locked out to focus on each side and challenge stability. 💡...
Is Incline Dumbbell Press – Alternating good for beginners?
Incline Dumbbell Press – Alternating has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Incline Dumbbell Press – Alternating?
Incline Dumbbell Press – Alternating requires: Dumbbells, Bench.
What are the benefits of Incline Dumbbell Press – Alternating?
Incline Dumbbell Press – Alternating strengthens the Chest, engages the Triceps and Shoulders.
What exercises are similar to Incline Dumbbell Press – Alternating?
Similar exercises to Incline Dumbbell Press – Alternating include Alternating Incline Dumbbell Press, Barbell Bench Press, Bench Press Machine, Close Grip Barbell Bench Press.
Is Incline Dumbbell Press – Alternating better than Alternating Incline Dumbbell Press?
Both Incline Dumbbell Press – Alternating and Alternating Incline Dumbbell Press target the Chest. Choose based on your available equipment and training goals.
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