10 Best Incline Dumbbell Bench With Palms Facing In Alternatives for Limited Equipment
If you can’t perform the Incline Dumbbell Bench With Palms Facing In, use other incline pressing or cable options that load the clavicular pecs. Try incline barbell press, low-to-high cable flyes, incline smith press, incline neutral single-arm presses, or incline machine press. Cue: keep scapula retracted and drive elbows upward to emphasize the upper chest.
Original Exercise: Incline Dumbbell Bench With Palms Facing In
How to Perform Incline Dumbbell Bench With Palms Facing In
- 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.
- 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.
- 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.
- Now bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbells at all times.
- 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.
- Repeat the movement for the prescribed amount of repetitions.
- 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.
Pro Tips
- Category: Strength
- Force: Push
- Movement type: Compound
Best Incline Dumbbell Bench With Palms Facing In Alternatives
1. Dumbbell Palms In Incline Bench Press
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 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.
2. Dumbbell Incline Bench Press
95.2% MatchHow to perform this exercise
- 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.
3. Barbell Incline Bench Press - Medium Grip
95.2% 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.
4. Barbell Incline Bench Press
95.2% 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.
5. Barbell Reverse Grip Incline Bench Press
94.7% 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 Breeding
94.4% 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.
7. Dumbbell Incline Hammer Press
93.4% 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 Incline Palm-in Press
93.4% 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.
9. Dumbbell Bench Press With Neutral Grip
90% MatchHow to perform this exercise
- Take a dumbbell in each hand and lay back onto a flat bench. Your feet should be flat on the floor and your shoulder blades retracted.
- Maintaining a neutral grip, palms facing each other, begin with your arms extended directly above you, perpendicular to the floor. This will be your starting position.
- Begin the movement by flexing the elbow, lowering the upper arms to the side. Descend until the dumbbells are to your torso.
- Pause, then extend the elbow and return to the starting position.
10. Decline Dumbbell Bench Press
89.2% MatchHow to perform this exercise
- Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
- Once you are laying down, move the dumbbells in front of you at shoulder width.
- Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
- Bring down the weights slowly to your side as you breathe out. Keep full control of the dumbbells at all times. Tip: Throughout the motion, the forearms should always be perpendicular to the floor.
- As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, 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..
Why You Might Need a Incline Dumbbell Bench With Palms Facing In Alternative
You may substitute the Incline Dumbbell Bench With Palms Facing In for several reasons: shoulder pain with neutral-grip loading, lack of incline bench or appropriate dumbbells, or a desire to change loading patterns. Different equipment alters moment arms and scapulothoracic mechanics; for example, cables keep continuous tension and reduce peak joint torque. Choose a movement that maintains clavicular pec activation while reducing anterior shoulder stress. Technique cue: limit humeral external rotation and stop when you feel pinching to protect the rotator cuff.
How to Choose the Right Substitute
Decide based on equipment, pain, and the movement pattern you want to preserve. If you lack an incline bench, use low-to-high cable flyes to replicate upward fiber pull; cue: lead with the elbow and squeeze the top. If you have shoulder pain, pick single-arm neutral presses or machines to control rotation and reduce shear. Prioritize exercises that keep tension on the upper pecs through the concentric phase and allow progressive overload with safe joint mechanics.
Frequently Asked Questions
What muscles does Incline Dumbbell Bench With Palms Facing In work?
It primarily targets the clavicular head of the pectoralis major (upper chest) with secondary activation of anterior deltoid and triceps. Cue: drive the elbows up and slightly inward to bias the upper pec fibers and minimize excessive anterior delt involvement.
What is the best bodyweight alternative to Incline Dumbbell Bench With Palms Facing In?
Elevated feet push-ups with hands placed slightly lower than shoulder height shift load to the upper chest. Cue: keep a tight plank, tuck the ribs, and push the chest toward the top of the movement to maximize clavicular pec engagement.
Can I build muscle without doing Incline Dumbbell Bench With Palms Facing In?
Yes. Use other incline presses, cable flyes, and single-arm neutral presses that replicate upward fiber tension to stimulate the same clavicular pecs. Cue: focus on full controlled reps with a deliberate squeeze at peak contraction to ensure effective muscle activation.
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