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

The Dumbbell Incline Bench Press is done lying on your back with dumbbells. Ranked closest by our scoring: the Barbell Incline Bench Press, the Barbell Incline Bench Press - Medium Grip and the Dumbbell Incline Breeding.

Dumbbell Incline Bench PressWatch the Dumbbell Incline Bench Press

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Incline Bench Press

The steps for the Dumbbell Incline Bench Press itself, so you can judge how close each substitute below really is.

Pectorals, with shoulders, triceps · Dumbbell · Intermediate · Compound

  1. Set up an incline bench at a 45-degree angle.
  2. Sit on the bench with your feet flat on the ground and your back pressed firmly against the bench.
  3. Hold a dumbbell in each hand, palms facing forward, and lift them to shoulder height.
  4. Slowly lower the dumbbells to the sides of your chest, keeping your elbows at a 90-degree angle.
  5. Push the dumbbells back up to the starting position, fully extending your arms.
  6. Repeat for the desired number of repetitions.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Barbell Incline Bench PressPlay demonstration

    1. Barbell Incline Bench Press

    99% match

    Pectorals · Intermediate · Compound

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

    • Barbell
    How to perform it
    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
  3. Dumbbell Incline BreedingPlay demonstration

    3. Dumbbell Incline Breeding

    99% match

    Pectorals · Intermediate · Compound

    It uses the same equipment and still works the pectorals.

    • Dumbbell
    How to perform it
    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. Dumbbell Palms In Incline Bench PressPlay demonstration

    4. Dumbbell Palms In Incline Bench Press

    96% match

    Pectorals · Intermediate · Compound

    The same equipment, taken with a neutral grip.

    • Dumbbell
    How to perform it
    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

Dumbbell Incline Bench Press FAQ

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.

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