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.

Incline Dumbbell Press

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

How to Do the Incline Dumbbell Press

The steps for the Incline Dumbbell Press 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 in each hand atop your thighs. The palms of your hands will be facing each other.
  2. 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.
  3. 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.
  4. Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.
  5. 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.
  6. Repeat the movement for the prescribed amount of repetitions.
  7. 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.

The 10 Best 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. 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 Press On Exercise BallPlay demonstration

    1. Dumbbell Incline Hammer Press On Exercise Ball

    94% match

    Pectorals · Intermediate · Compound

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

    • Dumbbell
    How to perform it
    1. Sit on an exercise ball with a dumbbell in each hand, palms facing each other.
    2. Walk your feet forward and roll your body down the ball until your head, neck, and upper back are supported on the ball.
    3. Hold the dumbbells at shoulder level, elbows bent and pointing out to the sides.
    4. Press the dumbbells up and slightly inward, keeping your palms facing each other.
    5. Extend your arms fully, squeezing your triceps at the top of the movement.
    6. Slowly lower the dumbbells back 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 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
  2. Dumbbell Incline Press On Exercise BallPlay demonstration

    2. Dumbbell Incline Press On Exercise Ball

    94% match

    Pectorals · Intermediate · Compound

    A good swap when you have a stability ball to work with, and it still works the pectorals.

    • Stability-ball
    How to perform it
    1. Sit on an exercise ball with a dumbbell in each hand, palms facing forward.
    2. Slowly walk your feet forward, rolling your body down the ball until your head, neck, and upper back are supported on the ball.
    3. Hold the dumbbells at shoulder level, elbows bent and pointing out to the sides.
    4. Press the dumbbells upward, extending your arms fully.
    5. Pause for a moment at the top, then slowly lower the dumbbells back 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 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 PressPlay demonstration

    3. Dumbbell Incline Alternate Press

    91% match

    Pectorals · Intermediate · Compound

    Pick this when you want to work the pectorals one side at a time.

    • Dumbbell
    How to perform it
    1. Sit on an incline bench with a dumbbell in each hand, resting on your thighs.
    2. Lean back on the bench and use your thighs to help raise the dumbbells to shoulder height, palms facing forward.
    3. Once at shoulder height, rotate your wrists so that the palms of your hands are facing forward.
    4. Push the dumbbells up with your chest and shoulders, extending your arms fully.
    5. Lower the dumbbells back down to the starting position, keeping your elbows slightly bent.
    6. 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
  4. Dumbbell Incline One Arm Hammer PressPlay demonstration

    Progression

    4. Dumbbell Incline One Arm Hammer Press

    89% match

    Pectorals · Advanced · Compound

    Pick this when you want a harder single-arm version that still works the pectorals.

    • Dumbbell
    How to perform it
    1. Sit on an incline bench with a dumbbell in one hand, resting on your thigh.
    2. Lean back on the bench and use your thigh to help raise the dumbbell to shoulder height.
    3. Rotate your wrist so that your palm is facing inward, towards your body.
    4. Press the dumbbell up and away from your body, extending your arm fully.
    5. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
    6. 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

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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