10 Best Incline Dumbbell Press Alternatives for When You Can't Use Dumbbells
If you can’t do the incline dumbbell press, use pressing and angled pushing variations that still load the upper pectorals and triceps. Try incline barbell or machine presses, feet-elevated push-ups, landmine presses, or incline cable presses. Cue: keep scapula retracted and press with elbows at ~45° to emphasize the clavicular head.
Original Exercise: Incline Dumbbell Press
How to Perform Incline Dumbbell Press
- Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other.
- Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width.
- Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
- Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.
- Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip Ideally, lowering the weights should take about twice as long as raising them.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells.
Pro Tips
- Category: Strength
- Force: Push
- Movement type: Compound
Best Incline Dumbbell Press Alternatives
1. Dumbbell Incline Press On Exercise Ball
93.9% MatchHow to perform this exercise
- Sit on an exercise ball with a dumbbell in each hand, palms facing forward.
- Slowly walk your feet forward, rolling your body down the ball until your head, neck, and upper back are supported on the ball.
- Hold the dumbbells at shoulder level, elbows bent and pointing out to the sides.
- Press the dumbbells upward, extending your arms fully.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
2. Dumbbell Incline Hammer Press On Exercise Ball
93.9% MatchHow to perform this exercise
- Sit on an exercise ball with a dumbbell in each hand, palms facing each other.
- Walk your feet forward and roll your body down the ball until your head, neck, and upper back are supported on the ball.
- Hold the dumbbells at shoulder level, elbows bent and pointing out to the sides.
- Press the dumbbells up and slightly inward, keeping your palms facing each other.
- Extend your arms fully, squeezing your triceps at the top of the movement.
3. Dumbbell Incline Alternate Press
90.9% MatchHow to perform this exercise
- Sit on an incline bench with a dumbbell in each hand, resting on your thighs.
- Lean back on the bench and use your thighs to help raise the dumbbells to shoulder height, palms facing forward.
- Once at shoulder height, rotate your wrists so that the palms of your hands are facing forward.
- Push the dumbbells up with your chest and shoulders, extending your arms fully.
- Lower the dumbbells back down to the starting position, keeping your elbows slightly bent.
4. Dumbbell Incline One Arm Hammer Press
89% MatchHow to perform this exercise
- Sit on an incline bench with a dumbbell in one hand, resting on your thigh.
- Lean back on the bench and use your thigh to help raise the dumbbell to shoulder height.
- Rotate your wrist so that your palm is facing inward, towards your body.
- Press the dumbbell up and away from your body, extending your arm fully.
- Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
5. Dumbbell Incline One Arm Press
87.1% MatchHow to perform this exercise
- Sit on an incline bench with a dumbbell in one hand, resting on your thigh.
- Lie back on the bench and position the dumbbell at shoulder level, palm facing forward.
- Press the dumbbell upward and slightly inward, extending your arm fully.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
6. Dumbbell One Arm Incline Chest Press
87.1% MatchHow to perform this exercise
- Adjust the incline bench to a 45-degree angle.
- Sit on the bench with your back against the pad and feet flat on the ground.
- Hold a dumbbell in one hand with an overhand grip, resting it on your shoulder.
- Push the dumbbell up and away from your body, extending your arm fully.
- Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
7. Dumbbell Incline One Arm Hammer Press On Exercise Ball
86.9% MatchHow to perform this exercise
- Sit on an exercise ball with a dumbbell in one hand.
- Walk your feet forward and roll your body down until your head, neck, and upper back are supported on the ball.
- Hold the dumbbell with your palm facing inward and your elbow bent at a 90-degree angle.
- Press the dumbbell up towards the ceiling, straightening your arm.
- Lower the dumbbell back down to the starting position.
8. Dumbbell Lying Hammer Press
85.2% MatchHow to perform this exercise
- Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up.
- Lower the dumbbells to the sides of your chest, keeping your elbows at a 90-degree angle.
- Press the dumbbells back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
9. Dumbbell Incline One Arm Press On Exercise Ball
85% MatchHow to perform this exercise
- Sit on an exercise ball with a dumbbell in one hand, feet flat on the ground.
- Slowly walk your feet forward, rolling the ball until your head, neck, and upper back are supported on the ball.
- Hold the dumbbell at shoulder height with your palm facing forward.
- Press the dumbbell upward until your arm is fully extended.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
10. Barbell Incline Bench Press - Medium Grip
84.2% 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.
Why You Might Need a Incline Dumbbell Press Alternative
You may substitute the incline dumbbell press because of shoulder pain, no access to an incline bench or dumbbells, or to correct unilateral imbalances. Changing the implement or angle alters joint stress and motor recruitment; for example, a landmine press reduces shear at the GH joint while still loading the upper pecs. Use alternatives when you need lower compressive load, greater stability, or a path for progressive overload. Cue: select a variation that preserves a 30–45° torso angle and keeps elbows in front of the plane of the torso to maintain upper-pectoral emphasis.
How to Choose the Right Substitute
Pick a substitute based on equipment, pain tolerance, and training goals. If you want maximal load for strength, use an incline barbell or Smith-machine press and focus on full ROM with controlled descent. If you lack equipment or have shoulder irritation, choose feet-elevated push-ups or a single-arm landmine press to reduce horizontal shear and allow scapular control. For hypertrophy, prioritize exercises that let you maintain time under tension and progressively increase load—cue: lower slowly for a 2–3 second eccentric and squeeze pecs at the top. Consider unilateral options to fix side-to-side strength gaps.
Frequently Asked Questions
What muscles does Incline Dumbbell Press work?
The incline dumbbell press emphasizes the clavicular head of the pectoralis major, while also engaging the anterior deltoid, triceps, and scapular stabilizers. Cue: retract your scapula and drive elbows at roughly 45° to keep tension on the upper pecs and reduce shoulder impingement.
What is the best bodyweight alternative to Incline Dumbbell Press?
A feet-elevated push-up (feet on a bench or box about 12–18 inches) is the best bodyweight stand-in because the angle shifts load toward the upper chest and anterior deltoids. Cue: maintain a rigid plank, lower until chest nearly touches your hands, and press while focusing on pec contraction at lockout.
Can I build muscle without doing Incline Dumbbell Press?
Yes; you can build the upper chest using barbell incline presses, incline machine or cable presses, landmine presses, and angled push-up variations while applying progressive overload. Cue: keep the torso angle consistent (around 30–45°) and control the eccentric to maximize pec fiber recruitment.
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