10 Best Dumbbell Incline Bench Press Alternatives for When You Can't Use Dumbbells
If you can't do the Dumbbell Incline Bench Press, use exercises that reproduce the upward pressing line and load the clavicular head of the pectoralis major. Top options include barbell incline press, smith-machine incline press, incline cable press, machine incline press, and feet-elevated push-ups. Cue: bench 30–45°, retract scapula and press with elbows ~45°.
Original Exercise: Dumbbell Incline Bench Press
How to Perform Dumbbell Incline Bench Press
- Set up an incline bench at a 45-degree angle.
- Sit on the bench with your feet flat on the ground and your back pressed firmly against the bench.
- Hold a dumbbell in each hand, palms facing forward, and lift them to shoulder height.
- Slowly lower the dumbbells to the sides of your chest, keeping your elbows at a 90-degree angle.
- Push the dumbbells back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Best Dumbbell Incline Bench Press Alternatives
1. Barbell Incline Bench Press
99.9% MatchHow to perform this exercise
- Set up an incline bench at a 45-degree angle.
- Lie down on the bench with your feet flat on the ground.
- Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
- Unrack the barbell and lower it slowly towards your chest, keeping your elbows at a 45-degree angle.
- Pause for a moment at the bottom, then push the barbell back up to the starting position.
2. Barbell Incline Bench Press - Medium Grip
99.9% MatchHow to perform this exercise
- Lie back on an incline bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
- As you breathe in, come down slowly until you feel the bar on you upper chest.
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly again. Tip: it should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.
3. Dumbbell Incline Breeding
99.2% MatchHow to perform this exercise
- Set up an incline bench at a 45-degree angle.
- Sit on the bench with your back against the pad and feet flat on the ground.
- Hold a dumbbell in each hand with an overhand grip, palms facing forward.
- Start with your arms fully extended, perpendicular to the ground.
- Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.
4. Dumbbell Palms In Incline Bench Press
96% MatchHow to perform this exercise
- Set up an incline bench at a 45-degree angle.
- Sit on the bench with your back against the backrest and feet flat on the ground.
- Hold a dumbbell in each hand with an overhand grip, palms facing inwards.
- Extend your arms straight up above your chest, keeping a slight bend in your elbows.
- Lower the dumbbells slowly towards your shoulders, keeping your elbows close to your body.
5. Barbell Reverse Grip Incline Bench Press
95.4% MatchHow to perform this exercise
- Set up an incline bench at a 45-degree angle.
- Lie down on the bench with your feet flat on the ground.
- Grasp the barbell with a reverse grip, hands slightly wider than shoulder-width apart.
- Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in.
- Pause for a moment when the barbell touches your chest.
6. Dumbbell Incline Palm-in Press
90.2% MatchHow to perform this exercise
- Set up an incline bench at a 45-degree angle.
- Sit on the bench with a dumbbell in each hand, palms facing each other.
- Plant your feet firmly on the ground and keep your back straight against the bench.
- Start with the dumbbells at shoulder level, elbows bent and palms facing each other.
- Press the dumbbells up and away from your body, extending your arms fully.
7. Dumbbell Incline Hammer Press
90.2% MatchHow to perform this exercise
- Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, resting on your thighs.
- Lie back on the bench and position the dumbbells at shoulder level with your palms facing each other.
- Press the dumbbells up and away from your body until your arms are fully extended.
- Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
8. Dumbbell Bench Press
90% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Hold a dumbbell in each hand, with your palms facing forward and your arms extended above your chest.
- Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.
- Pause for a moment, then push the dumbbells back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
9. Barbell Bench Press - Medium Grip
90% MatchHow to perform this exercise
- Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
- From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
- After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.
10. Dumbbell Decline Bench Press
90% MatchHow to perform this exercise
- Lie down on a decline bench with your feet secured and your head lower than your hips.
- Hold a dumbbell in each hand and extend your arms straight up above your chest, palms facing forward.
- Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.
- Push the dumbbells back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Why You Might Need a Dumbbell Incline Bench Press Alternative
You might substitute the dumbbell incline press because of shoulder pain, lack of incline bench or dumbbells, or to address strength imbalances. A barbell or smith-machine variant gives heavier loading with less stabilization demand; cable or machine options maintain constant tension through the range. If you need a bodyweight option, feet-elevated push-ups reproduce the upward press angle. Biomechanically, changing the angle shifts demand between the clavicular and sternal heads of the pecs, and altering stabilization requirements changes recruitment of the anterior deltoid and rotator cuff. Cue: reduce incline to 30° to lower shoulder stress and keep elbows tucked.
How to Choose the Right Substitute
Choose a substitute by matching load, stability demand, and movement angle to your goal. For max strength pick barbell or smith-machine incline press to overload bilaterally. For hypertrophy and continuous tension choose incline cable or machine press and use a controlled 3–4 second eccentric. If you lack equipment, use feet-elevated push-ups and increase tempo or add a weighted vest. Consider shoulder health: lower the bench angle and keep elbows at 30–45° to protect the rotator cuff while emphasizing the upper pecs.
Frequently Asked Questions
What muscles does Dumbbell Incline Bench Press work?
It primarily targets the clavicular head of the pectoralis major (upper chest), with significant involvement from the anterior deltoid and triceps brachii. Cue: keep scapula retracted and elbows tucked ~45° to load the upper pecs and reduce shoulder shear.
What is the best bodyweight alternative to Dumbbell Incline Bench Press?
Feet-elevated push-ups are the best bodyweight substitute to load the upper chest. Set feet 12–24 inches high, keep a straight plank, lower until elbows reach ~90°, and press while squeezing the upper pecs.
Can I build muscle without doing Dumbbell Incline Bench Press?
Yes. You can build upper-chest muscle using barbell incline presses, incline machine/cable presses, or progressive feet-elevated push-ups. Focus on full range of motion, slow eccentrics, and progressive overload while maintaining scapular retraction to target the clavicular fibers.
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