10 Best Dumbbell Incline Alternate Press Alternatives for Home & Gym

Ranked Dumbbell Incline Alternate Press Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Incline Alternate Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   

   1. Incline Dumbbell Press

   91% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Compound

   Pick this when you want to work the pectorals with more balance to manage.

   How to perform this exercise

   1. Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other.
   2. Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width.
   3. Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
   4. Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.
   5. Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip Ideally, lowering the weights should take about twice as long as raising them.
   6. Repeat the movement for the prescribed amount of repetitions.
   7. When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: incline press, the same as the Dumbbell Incline Alternate Press
   • Primary muscle: pectorals, the same as the Dumbbell Incline Alternate Press
   • Equipment: free weights, the same as the Dumbbell Incline Alternate Press
   • Body position: lying on your back, the same as the Dumbbell Incline Alternate Press
   • Balance: harder to stay steady on than the Dumbbell Incline Alternate Press
2. Play demonstration

   Progression

   2. Dumbbell Incline One Arm Hammer Press

   87% match

   • Pectorals
   • Dumbbell
   • Advanced
   • Compound

   Pick this when you want a harder version that still works the pectorals.

   How to perform this exercise

   1. Sit on an incline bench with a dumbbell in one hand, resting on your thigh.
   2. Lean back on the bench and use your thigh to help raise the dumbbell to shoulder height.
   3. Rotate your wrist so that your palm is facing inward, towards your body.
   4. Press the dumbbell up and away from your body, extending your arm fully.
   5. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
   6. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Movement: incline press, the same as the Dumbbell Incline Alternate Press
   • Primary muscle: pectorals, the same as the Dumbbell Incline Alternate Press
   • Equipment: free weights, the same as the Dumbbell Incline Alternate Press
   • Body position: lying on your back, the same as the Dumbbell Incline Alternate Press
   • Balance: harder to stay steady on than the Dumbbell Incline Alternate Press
3. Play demonstration

   Progression

   3. Dumbbell Incline One Arm Press

   85% match

   • Pectorals
   • Dumbbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Sit on an incline bench with a dumbbell in one hand, resting on your thigh.
   2. Lie back on the bench and position the dumbbell at shoulder level, palm facing forward.
   3. Press the dumbbell upward and slightly inward, extending your arm fully.
   4. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
   5. Repeat for the desired number of repetitions, then switch to the other arm.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Movement: incline press, the same as the Dumbbell Incline Alternate Press
   • Primary muscle: pectorals, the same as the Dumbbell Incline Alternate Press
   • Equipment: free weights, the same as the Dumbbell Incline Alternate Press
   • Body position: lying on your back, the same as the Dumbbell Incline Alternate Press
   • Balance: harder to stay steady on than the Dumbbell Incline Alternate Press
4. Play demonstration

   Progression

   4. Dumbbell One Arm Incline Chest Press

   85% match

   • Pectorals
   • Dumbbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Adjust the incline bench to a 45-degree angle.
   2. Sit on the bench with your back against the pad and feet flat on the ground.
   3. Hold a dumbbell in one hand with an overhand grip, resting it on your shoulder.
   4. Push the dumbbell up and away from your body, extending your arm fully.
   5. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
   6. Repeat for the desired number of repetitions, then switch to the other arm.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Movement: incline press, the same as the Dumbbell Incline Alternate Press
   • Primary muscle: pectorals, the same as the Dumbbell Incline Alternate Press
   • Equipment: free weights, the same as the Dumbbell Incline Alternate Press
   • Body position: lying on your back, the same as the Dumbbell Incline Alternate Press
   • Balance: harder to stay steady on than the Dumbbell Incline Alternate Press
5. Play demonstration

   5. Dumbbell Incline Hammer Press On Exercise Ball

   85% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit on an exercise ball with a dumbbell in each hand, palms facing each other.
   2. Walk your feet forward and roll your body down the ball until your head, neck, and upper back are supported on the ball.
   3. Hold the dumbbells at shoulder level, elbows bent and pointing out to the sides.
   4. Press the dumbbells up and slightly inward, keeping your palms facing each other.
   5. Extend your arms fully, squeezing your triceps at the top of the movement.
   6. Slowly lower the dumbbells back to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: incline press, the same as the Dumbbell Incline Alternate Press
   • Primary muscle: pectorals, the same as the Dumbbell Incline Alternate Press
   • Equipment: free weights, the same as the Dumbbell Incline Alternate Press
   • Body position: lying on your back, the same as the Dumbbell Incline Alternate Press
   • Balance: harder to stay steady on than the Dumbbell Incline Alternate Press
6. Play demonstration

   Progression

   6. Dumbbell Incline One Arm Hammer Press On Exercise Ball

   85% match

   • Pectorals
   • Dumbbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Sit on an exercise ball with a dumbbell in one hand.
   2. Walk your feet forward and roll your body down until your head, neck, and upper back are supported on the ball.
   3. Hold the dumbbell with your palm facing inward and your elbow bent at a 90-degree angle.
   4. Press the dumbbell up towards the ceiling, straightening your arm.
   5. Lower the dumbbell back down to the starting position.
   6. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Movement: incline press, the same as the Dumbbell Incline Alternate Press
   • Primary muscle: pectorals, the same as the Dumbbell Incline Alternate Press
   • Equipment: free weights, the same as the Dumbbell Incline Alternate Press
   • Body position: lying on your back, the same as the Dumbbell Incline Alternate Press
   • Balance: harder to stay steady on than the Dumbbell Incline Alternate Press
7. Play demonstration

   7. Dumbbell Incline Press On Exercise Ball

   85% match

   • Pectorals
   • Stability-ball
   • Intermediate
   • Compound

   A good swap when you have a stability ball to work with, and it still works the pectorals.

   How to perform this exercise

   1. Sit on an exercise ball with a dumbbell in each hand, palms facing forward.
   2. Slowly walk your feet forward, rolling your body down the ball until your head, neck, and upper back are supported on the ball.
   3. Hold the dumbbells at shoulder level, elbows bent and pointing out to the sides.
   4. Press the dumbbells upward, extending your arms fully.
   5. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: incline press, the same as the Dumbbell Incline Alternate Press
   • Primary muscle: pectorals, the same as the Dumbbell Incline Alternate Press
   • Body position: lying on your back, the same as the Dumbbell Incline Alternate Press
   • Balance: harder to stay steady on than the Dumbbell Incline Alternate Press
8. Play demonstration

   8. Dumbbell Incline One Arm Press On Exercise Ball

   83% match

   • Pectorals
   • Stability-ball
   • Advanced
   • Compound

   How to perform this exercise

   1. Sit on an exercise ball with a dumbbell in one hand, feet flat on the ground.
   2. Slowly walk your feet forward, rolling the ball until your head, neck, and upper back are supported on the ball.
   3. Hold the dumbbell at shoulder height with your palm facing forward.
   4. Press the dumbbell upward until your arm is fully extended.
   5. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
   6. Repeat for the desired number of repetitions, then switch to the other arm.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Movement: incline press, the same as the Dumbbell Incline Alternate Press
   • Primary muscle: pectorals, the same as the Dumbbell Incline Alternate Press
   • Body position: lying on your back, the same as the Dumbbell Incline Alternate Press
   • Balance: harder to stay steady on than the Dumbbell Incline Alternate Press
9. Play demonstration

   9. Lever Incline Chest Press

   80% match

   • Pectorals
   • Lever
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the seat height and backrest angle on the leverage machine to a comfortable position.
   2. Sit on the machine with your back against the backrest and your feet flat on the floor.
   3. Grasp the handles with an overhand grip and position your hands slightly wider than shoulder-width apart.
   4. Push the handles forward and away from your body until your arms are fully extended, but without locking your elbows.
   5. Pause for a moment at the fully extended position, then slowly bend your elbows and lower the handles back towards your chest.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: incline press, the same as the Dumbbell Incline Alternate Press
   • Primary muscle: pectorals, the same as the Dumbbell Incline Alternate Press
   • Equipment: a machine, not free weights
   • Body position: lying on your back, the same as the Dumbbell Incline Alternate Press
   • Balance: easier to stay steady on than the Dumbbell Incline Alternate Press
10. 

    10. Leverage Incline Chest Press

    80% match

    • Pectorals
    • Machine
    • Intermediate
    • Compound

    How to perform this exercise

    1. Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the top of the pectorals at the beginning of the motion. Your chest and head should be up and your shoulder blades retracted. This will be your starting position.
    2. Press the handles forward by extending through the elbow.
    3. After a brief pause at the top, return the weight just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Movement: incline press, the same as the Dumbbell Incline Alternate Press
    • Primary muscle: pectorals, the same as the Dumbbell Incline Alternate Press
    • Equipment: a machine, not free weights
    • Body position: lying on your back, the same as the Dumbbell Incline Alternate Press
    • Balance: easier to stay steady on than the Dumbbell Incline Alternate Press