10 Best Incline Dumbbell Bench With Palms Facing In Alternatives for Limited Equipment

The Incline Dumbbell Bench With Palms Facing In is done lying on your back with dumbbells. Ranked closest by our scoring: the Dumbbell Palms In Incline Bench Press, the Hammer Grip Incline DB Bench Press and the Dumbbell Incline Bench Press.

Incline Dumbbell Bench With Palms Facing In

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

How to Do the Incline Dumbbell Bench With Palms Facing In

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

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

  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.

The 10 Best Incline Dumbbell Bench With Palms Facing In Alternatives

10 substitutes, ranked by how closely each one matches the Incline Dumbbell Bench With Palms Facing In 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. Dumbbell Palms In Incline Bench PressPlay demonstration

    1. Dumbbell Palms In Incline Bench Press

    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 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 Incline Dumbbell Bench With Palms Facing In
    • Primary muscle: pectorals, the same as the Incline Dumbbell Bench With Palms Facing In
    • Equipment: free weights, the same as the Incline Dumbbell Bench With Palms Facing In
    • Body position: lying on your back, the same as the Incline Dumbbell Bench With Palms Facing In
  3. Dumbbell Incline Bench PressPlay demonstration

    3. Dumbbell Incline Bench Press

    95% match

    Pectorals · Intermediate · Compound

    The same equipment, taken with an overhand grip.

    • Dumbbell
    How to perform it
    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.

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

    Why this matches
    • Movement: incline press, the same as the Incline Dumbbell Bench With Palms Facing In
    • Primary muscle: pectorals, the same as the Incline Dumbbell Bench With Palms Facing In
    • Equipment: free weights, the same as the Incline Dumbbell Bench With Palms Facing In
    • Body position: lying on your back, the same as the Incline Dumbbell Bench With Palms Facing In
  4. Barbell Incline Bench PressPlay demonstration

    4. Barbell Incline Bench Press

    95% 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 Incline Dumbbell Bench With Palms Facing In
    • Primary muscle: pectorals, the same as the Incline Dumbbell Bench With Palms Facing In
    • Equipment: free weights, the same as the Incline Dumbbell Bench With Palms Facing In
    • Body position: lying on your back, the same as the Incline Dumbbell Bench With Palms Facing In
  7. Dumbbell Incline BreedingPlay demonstration

    7. Dumbbell Incline Breeding

    94% match

    Pectorals · Intermediate · Compound

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

    • 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 Incline Dumbbell Bench With Palms Facing In
    • Primary muscle: pectorals, the same as the Incline Dumbbell Bench With Palms Facing In
    • Equipment: free weights, the same as the Incline Dumbbell Bench With Palms Facing In
    • Body position: lying on your back, the same as the Incline Dumbbell Bench With Palms Facing In
    • Balance: easier to stay steady on than the Incline Dumbbell Bench With Palms Facing In

How to Choose the Right Incline Dumbbell Bench With Palms Facing In 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.

Incline Dumbbell Bench With Palms Facing In FAQ

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.

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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