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 Kneeling Push-up, the Incline Push-up and the Incline Push-up (On Box).

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Dumbbell Incline Bench Press

Dumbbell Incline Bench PressPlay demonstration
Primary muscle
Pectorals
Equipment
Dumbbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Shoulders, Triceps

How to perform Dumbbell Incline Bench Press
  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.
Filter Dumbbell Incline Bench Press alternatives by your equipmentTell us what you have and we'll hide exercises you can't do.

Quick presets

Equipment you can use
20 more equipment types

Sign in to remember your equipment on every page.

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
    Kneeling Push-upPlay demonstration

    1. Kneeling Push-up

    81% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound

    Use this when you have nothing to train with, because it works the pectorals with bodyweight alone.

    How to perform this exercise
    1. Start by kneeling on the ground with your hands shoulder-width apart, fingers pointing forward.
    2. Extend your legs behind you, resting on the balls of your feet, so that your body forms a straight line from head to heels.
    3. Engage your core and lower your body towards the ground by bending your elbows, keeping them close to your sides.
    4. Continue lowering until your chest is just above the ground, then push back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as the Dumbbell Incline Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not lying on your back
  2. Incline Push-upPlay demonstration

    2. Incline Push-up

    80% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
    3. Lower your chest towards the elevated surface by bending your elbows, keeping your body in a straight line.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    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: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  3. Incline Push-up (On Box)Play demonstration

    3. Incline Push-up (On Box)

    80% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Place your hands on the edge of a box or elevated surface, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
    3. Lower your chest towards the box by bending your elbows, keeping your body in a straight line.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    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: bodyweight only, not free weights
    • Body position: standing, not lying on your back
  4. Incline Push-up Medium

    4. Incline Push-up Medium

    80% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
    2. Place your hands on the bar, with your hands about shoulder width apart.
    3. Position your feet back from the bar with arms and body straight. This will be your starting position.
    4. Keeping your body straight, lower your chest to the bar by bending the arms.
    5. Return to the starting position by extending the elbows, pressing yourself back up.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    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: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  5. Incline Push-up Wide

    5. Incline Push-up Wide

    78% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
    2. Place your hands on the bar, with your hands wider than shoulder width.
    3. Position your feet back from the bar with arms and body straight. Your arms should be perpendicular to the body. This will be your starting position.
    4. Keeping your body straight, lower your chest to the bar by bending the arms.
    5. Return to the starting position by extending the elbows, pressing yourself back up.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    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: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  6. Incline Push-up Reverse Grip

    6. Incline Push-up Reverse Grip

    78% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
    2. Place your hands on the bar palms up, with your hands about shoulder width apart.
    3. Position your feet back from the bar with arms and body straight. This will be your starting position.
    4. Keeping your body straight, lower your chest to the bar by bending the arms.
    5. Return to the starting position by extending the elbows, pressing yourself back up.

    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: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  7. Incline Reverse Grip Push-upPlay demonstration

    7. Incline Reverse Grip Push-up

    77% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Place your hands on the edge of a bench or elevated surface, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
    3. Lower your chest towards the bench by bending your elbows, keeping them close to your sides.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by 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
    • Movement: incline press, the same as the Dumbbell Incline Bench Press
    • Primary muscle: pectorals, the same as the Dumbbell Incline Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  8. Incline Push Up Depth JumpPlay demonstration

    8. Incline Push Up Depth Jump

    76% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Find an elevated surface, such as a bench or step, and place your hands shoulder-width apart on the edge.
    2. Step your feet back, keeping your body in a straight line from head to heels.
    3. Lower your chest towards the edge of the surface, bending your elbows and keeping your body aligned.
    4. Push through your palms to extend your arms and return to the starting position.
    5. Jump off the edge of the surface, landing softly with your knees slightly bent.
    6. Repeat the push-up and depth jump 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: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  9. Push-up (Wall)Play demonstration

    9. Push-up (Wall)

    75% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand facing a wall, about arm's length away.
    2. Place your hands on the wall at shoulder height, slightly wider than shoulder-width apart.
    3. Step back with your feet, keeping them hip-width apart.
    4. Engage your core and keep your body in a straight line from head to heels.
    5. Bend your elbows and lower your chest towards the wall, keeping your body straight.
    6. Pause for a moment, then push yourself back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as the Dumbbell Incline Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying on your back
    • Balance: easier to stay steady on than the Dumbbell Incline Bench Press
  10. Push-upPlay demonstration

    10. Push-up

    71% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Engage your core and lower your body towards the ground by bending your elbows, keeping your body in a straight line.
    3. Pause for a moment when your chest is just above the ground, then push yourself back up to the starting position by straightening your arms.
    4. 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: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back

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 Dumbbell Incline Bench Press 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.

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.

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.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.

Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology