10 Best Dumbbell Incline Palm-in Press Alternatives for Home Gyms

The Dumbbell Incline Palm-in Press is done lying on your back with dumbbells. Ranked closest by our scoring: the Dumbbell Incline Hammer Press, the Dumbbell Palms In Incline Bench Press and the Hammer Grip Incline DB Bench Press. Two harder versions, the Dumbbell Incline Breeding and the Dumbbell Incline Bench Press, are listed below as progressions rather than swaps.

Dumbbell Incline Palm-in PressWatch the Dumbbell Incline Palm-in 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 Palm-in Press

The steps for the Dumbbell Incline Palm-in 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 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.

The 10 Best Dumbbell Incline Palm-in Press Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Incline Palm-in 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

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

  1. Dumbbell Incline Hammer PressPlay demonstration

    1. Dumbbell Incline Hammer Press

    99% match

    Pectorals · Intermediate · Compound

    It uses the same equipment and still works the pectorals.

    • Dumbbell
    How to perform it
    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 Palm-in Press
    • Primary muscle: pectorals, the same as the Dumbbell Incline Palm-in Press
    • Equipment: free weights, the same as the Dumbbell Incline Palm-in Press
    • Body position: lying on your back, the same as the Dumbbell Incline Palm-in Press
  4. Incline Dumbbell Bench With Palms Facing In

    4. Incline Dumbbell Bench With Palms Facing In

    93% match

    Pectorals · Intermediate · Compound

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

    • Dumbbell
    How to perform it
    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 Palm-in Press
    • Primary muscle: pectorals, the same as the Dumbbell Incline Palm-in Press
    • Equipment: free weights, the same as the Dumbbell Incline Palm-in Press
    • Body position: lying on your back, the same as the Dumbbell Incline Palm-in Press
    • Balance: harder to stay steady on than the Dumbbell Incline Palm-in Press
  5. Dumbbell Incline BreedingPlay demonstration

    Progression

    5. Dumbbell Incline Breeding

    91% match

    Pectorals · Intermediate · Compound

    Pick this when you want a harder version that 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 Palm-in Press
    • Primary muscle: pectorals, the same as the Dumbbell Incline Palm-in Press
    • Equipment: free weights, the same as the Dumbbell Incline Palm-in Press
    • Body position: lying on your back, the same as the Dumbbell Incline Palm-in Press
  7. Barbell Incline Bench PressPlay demonstration

    7. Barbell Incline Bench Press

    90% 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 Palm-in Press
    • Primary muscle: pectorals, the same as the Dumbbell Incline Palm-in Press
    • Equipment: free weights, the same as the Dumbbell Incline Palm-in Press
    • Body position: lying on your back, the same as the Dumbbell Incline Palm-in Press

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