10 Best Dumbbell Incline Bench Press Alternatives for When You Can't Use Dumbbells

Ranked Dumbbell Incline Bench Press Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Incline Bench 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.

1. Best match

   Play demonstration

   1. Barbell Incline Bench Press

   99% match

   • Pectorals
   • Barbell
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. Set up an incline bench at a 45-degree angle.
   2. Lie down on the bench with your feet flat on the ground.
   3. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
   4. Unrack the barbell and lower it slowly towards your chest, keeping your elbows at a 45-degree angle.
   5. Pause for a moment at the bottom, then push the barbell back up 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 Bench Press
   • Primary muscle: pectorals, the same as the Dumbbell Incline Bench Press
   • Equipment: free weights, the same as the Dumbbell Incline Bench Press
   • Body position: lying on your back, the same as the Dumbbell Incline Bench Press
2. 

   2. Barbell Incline Bench Press - Medium Grip

   99% match

   • Pectorals
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. 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.
   2. As you breathe in, come down slowly until you feel the bar on you upper chest.
   3. 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.
   4. Repeat the movement for the prescribed amount of repetitions.
   5. When you are done, place the bar back in the rack.

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

   Why this matches

   • Movement: incline press, the same as the Dumbbell Incline Bench Press
   • Primary muscle: pectorals, the same as the Dumbbell Incline Bench Press
   • Equipment: free weights, the same as the Dumbbell Incline Bench Press
   • Body position: lying on your back, the same as the Dumbbell Incline Bench Press
3. Play demonstration

   3. Dumbbell Incline Breeding

   99% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Compound

   It uses the same equipment and still works the pectorals.

   How to perform this exercise

   1. Set up an incline bench at 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 each hand with an overhand grip, palms facing forward.
   4. Start with your arms fully extended, perpendicular to the ground.
   5. Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.
   6. Pause for a moment at the bottom, then push the dumbbells back up to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Movement: incline press, the same as the Dumbbell Incline Bench Press
   • Primary muscle: pectorals, the same as the Dumbbell Incline Bench Press
   • Equipment: free weights, the same as the Dumbbell Incline Bench Press
   • Body position: lying on your back, the same as the Dumbbell Incline Bench Press
4. Play demonstration

   4. Dumbbell Palms In Incline Bench Press

   96% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Compound

   The same equipment, taken with a neutral grip.

   How to perform this exercise

   1. Set up an incline bench at a 45-degree angle.
   2. Sit on the bench with your back against the backrest and feet flat on the ground.
   3. Hold a dumbbell in each hand with an overhand grip, palms facing inwards.
   4. Extend your arms straight up above your chest, keeping a slight bend in your elbows.
   5. Lower the dumbbells slowly towards your shoulders, keeping your elbows close to your body.
   6. Pause for a moment at the bottom, then press the dumbbells back up 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 Bench Press
   • Primary muscle: pectorals, the same as the Dumbbell Incline Bench Press
   • Equipment: free weights, the same as the Dumbbell Incline Bench Press
   • Body position: lying on your back, the same as the Dumbbell Incline Bench Press
5. 

   5. Hammer Grip Incline DB Bench Press

   96% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie back on an incline bench with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
   2. By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them at shoulder width.
   3. Once at shoulder width, keep the palms of your hands with a neutral grip (palms facing each other). Keep your elbows flared out with the upper arms in line with the shoulders (perpendicular to the torso) and the elbows bent creating a 90-degree angle between the upper arm and the forearm. This will be your starting position.
   4. Now bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbells at all times.
   5. As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
   6. Repeat the movement for the prescribed amount of repetitions.
   7. When you are done, place the dumbbells back in your thighs and then on the floor. This is the safest manner to dispose of 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 Bench Press
   • Primary muscle: pectorals, the same as the Dumbbell Incline Bench Press
   • Equipment: free weights, the same as the Dumbbell Incline Bench Press
   • Body position: lying on your back, the same as the Dumbbell Incline Bench Press
6. Play demonstration

   6. Barbell Reverse Grip Incline Bench Press

   95% match

   • Pectorals
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Set up an incline bench at a 45-degree angle.
   2. Lie down on the bench with your feet flat on the ground.
   3. Grasp the barbell with a reverse grip, hands slightly wider than shoulder-width apart.
   4. Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in.
   5. Pause for a moment when the barbell touches your chest.
   6. Push the barbell back up to the starting position, fully extending your arms.
   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 Bench Press
   • Primary muscle: pectorals, the same as the Dumbbell Incline Bench Press
   • Equipment: free weights, the same as the Dumbbell Incline Bench Press
   • Body position: lying on your back, the same as the Dumbbell Incline Bench Press
7. 

   7. Incline Dumbbell Bench With Palms Facing In

   95% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie back on an incline bench with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
   2. By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them at shoulder width.
   3. Once at shoulder width, keep the palms of your hands with a neutral grip (palms facing each other). Keep your elbows flared out with the upper arms in line with the shoulders (perpendicular to the torso) and the elbows bent creating a 90-degree angle between the upper arm and the forearm. This will be your starting position.
   4. Now bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbells at all times.
   5. As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
   6. Repeat the movement for the prescribed amount of repetitions.
   7. When you are done, place the dumbbells back in your thighs and then on the floor. This is the safest manner to dispose of 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 Bench Press
   • Primary muscle: pectorals, the same as the Dumbbell Incline Bench Press
   • Equipment: free weights, the same as the Dumbbell Incline Bench Press
   • Body position: lying on your back, the same as the Dumbbell Incline Bench Press
8. Play demonstration

   8. Dumbbell Incline Hammer Press

   90% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, resting on your thighs.
   2. Lie back on the bench and position the dumbbells at shoulder level with your palms facing each other.
   3. Press the dumbbells up and away from your body until your arms are fully extended.
   4. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
   5. 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 Bench Press
   • Primary muscle: pectorals, the same as the Dumbbell Incline Bench Press
   • Equipment: free weights, the same as the Dumbbell Incline Bench Press
   • Body position: lying on your back, the same as the Dumbbell Incline Bench Press
9. Play demonstration

   9. Dumbbell Incline Palm-in Press

   90% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Set up an incline bench at a 45-degree angle.
   2. Sit on the bench with a dumbbell in each hand, palms facing each other.
   3. Plant your feet firmly on the ground and keep your back straight against the bench.
   4. Start with the dumbbells at shoulder level, elbows bent and palms facing each other.
   5. Press the dumbbells up and away from your body, extending your arms fully.
   6. Pause for a moment at the top, then 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 Bench Press
   • Primary muscle: pectorals, the same as the Dumbbell Incline Bench Press
   • Equipment: free weights, the same as the Dumbbell Incline Bench Press
   • Body position: lying on your back, the same as the Dumbbell Incline Bench Press
10. Play demonstration

    10. Dumbbell Bench Press

    90% match

    • Pectorals
    • Dumbbell
    • Intermediate
    • Compound

    How to perform this exercise

    1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
    2. Hold a dumbbell in each hand, with your palms facing forward and your arms extended above your chest.
    3. Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.
    4. Pause for a moment, then push the dumbbells back up to the starting position, fully extending your arms.
    5. Repeat for the desired number of repetitions.

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

    Why this matches

    • Primary muscle: pectorals, the same as the Dumbbell Incline Bench Press
    • Equipment: free weights, the same as the Dumbbell Incline Bench Press
    • Body position: lying on your back, the same as the Dumbbell Incline Bench Press