10 Best Incline Dumbbell Press Alternatives for When You Can't Use Dumbbells
The Incline Dumbbell Press is done lying on your back with dumbbells. Ranked closest by our scoring: the Dumbbell Incline Hammer Press On Exercise Ball, the Dumbbell Incline Press On Exercise Ball and the Dumbbell Incline Alternate Press. Four harder versions, among them the Dumbbell Incline One Arm Hammer Press and the Dumbbell Incline One Arm Press, are listed below as progressions rather than swaps.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Incline Dumbbell Press
- Primary muscle
- Pectorals
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Type
- Compound
Secondary muscles: Shoulders, Triceps
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.
Ranked Incline Dumbbell Press Alternatives
10 substitutes, ranked by how closely each one matches the Incline Dumbbell 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.
Best match - Pectorals
- Dumbbell
- Intermediate
- Compound
Pick this when you want to work the pectorals with more balance to manage.
How 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.
- Slowly lower the dumbbells back to the starting position.
- 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 Press
- Primary muscle: pectorals, the same as the Incline Dumbbell Press
- Equipment: free weights, the same as the Incline Dumbbell Press
- Body position: lying on your back, the same as the Incline Dumbbell Press
- Balance: harder to stay steady on than the Incline Dumbbell Press
- Pectorals
- Stability-ball
- Intermediate
- Compound
A good swap when you have a stability ball to work with, and it still works the pectorals.
How 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.
- 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 Press
- Primary muscle: pectorals, the same as the Incline Dumbbell Press
- Body position: lying on your back, the same as the Incline Dumbbell Press
- Balance: harder to stay steady on than the Incline Dumbbell Press
3. Dumbbell Incline Alternate Press
91% match- Pectorals
- Dumbbell
- Intermediate
- Compound
Pick this when you want to work the pectorals one side at a time.
How 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.
- Repeat for the desired number of repetitions, alternating arms.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Movement: incline press, the same as the Incline Dumbbell Press
- Primary muscle: pectorals, the same as the Incline Dumbbell Press
- Equipment: free weights, the same as the Incline Dumbbell Press
- Body position: lying on your back, the same as the Incline Dumbbell Press
- Balance: easier to stay steady on than the Incline Dumbbell Press
Progression
- Pectorals
- Dumbbell
- Advanced
- Compound
Pick this when you want a harder single-arm version that still works the pectorals.
How 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.
- Repeat for the desired number of repetitions, then switch arms.
Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.
Why this matches
- Movement: incline press, the same as the Incline Dumbbell Press
- Primary muscle: pectorals, the same as the Incline Dumbbell Press
- Equipment: free weights, the same as the Incline Dumbbell Press
- Body position: lying on your back, the same as the Incline Dumbbell Press
Progression
5. Dumbbell Incline One Arm Press
87% match- Pectorals
- Dumbbell
- Advanced
- Compound
How 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.
Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.
Why this matches
- Movement: incline press, the same as the Incline Dumbbell Press
- Primary muscle: pectorals, the same as the Incline Dumbbell Press
- Equipment: free weights, the same as the Incline Dumbbell Press
- Body position: lying on your back, the same as the Incline Dumbbell Press
Progression
- Pectorals
- Dumbbell
- Advanced
- Compound
How 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.
- Repeat for the desired number of repetitions, then switch to the other arm.
Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.
Why this matches
- Movement: incline press, the same as the Incline Dumbbell Press
- Primary muscle: pectorals, the same as the Incline Dumbbell Press
- Equipment: free weights, the same as the Incline Dumbbell Press
- Body position: lying on your back, the same as the Incline Dumbbell Press
Progression
- Pectorals
- Dumbbell
- Advanced
- Compound
How 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.
- Repeat for the desired number of repetitions, then switch arms.
Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.
Why this matches
- Movement: incline press, the same as the Incline Dumbbell Press
- Primary muscle: pectorals, the same as the Incline Dumbbell Press
- Equipment: free weights, the same as the Incline Dumbbell Press
- Body position: lying on your back, the same as the Incline Dumbbell Press
- Balance: harder to stay steady on than the Incline Dumbbell Press
8. Lever Incline Chest Press
85% match- Pectorals
- Lever
- Intermediate
- Compound
How to perform this exercise
- Adjust the seat height and backrest angle on the leverage machine to a comfortable position.
- Sit on the machine with your back against the backrest and your feet flat on the floor.
- Grasp the handles with an overhand grip and position your hands slightly wider than shoulder-width apart.
- Push the handles forward and away from your body until your arms are fully extended, but without locking your elbows.
- Pause for a moment at the fully extended position, then slowly bend your elbows and lower the handles back towards your chest.
- 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 Press
- Primary muscle: pectorals, the same as the Incline Dumbbell Press
- Equipment: a machine, not free weights
- Body position: lying on your back, the same as the Incline Dumbbell Press
- Balance: easier to stay steady on than the Incline Dumbbell Press
9. Leverage Incline Chest Press
85% match- Pectorals
- Machine
- Intermediate
- Compound
How to perform this exercise
- Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the top of the pectorals at the beginning of the motion. Your chest and head should be up and your shoulder blades retracted. This will be your starting position.
- Press the handles forward by extending through the elbow.
- After a brief pause at the top, return the weight just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Movement: incline press, the same as the Incline Dumbbell Press
- Primary muscle: pectorals, the same as the Incline Dumbbell Press
- Equipment: a machine, not free weights
- Body position: lying on your back, the same as the Incline Dumbbell Press
- Balance: easier to stay steady on than the Incline Dumbbell Press
10. Dumbbell Lying Hammer Press
85% match- Pectorals
- Dumbbell
- Intermediate
- Compound
How 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.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: pectorals, the same as the Incline Dumbbell Press
- Equipment: free weights, the same as the Incline Dumbbell Press
- Body position: lying on your back, the same as the Incline Dumbbell Press
Why You Might Need an 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.
Incline Dumbbell Press FAQ
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.
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