Chest · Dumbbell
Dumbbell Incline Alternate Press
How to do the dumbbell incline alternate press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Lie back on an incline bench holding a dumbbell in each hand at the upper chest, palms facing forward. Press one dumbbell straight up until your arm is extended while the other stays at your chest, lower it under control, then press the opposite side.
- 1Feel your upper chest and triceps drive each dumbbell up from the incline
- 2Keep your shoulder blades pulled back and down as you press
- 3Brace your core so your torso stays steady while one side presses
Common mistakes
- Do not let your hips or shoulders rock toward the pressing side
- Avoid flaring your elbows wide; keep a comfortable angle
- Do not arch your back off the bench to move the weight
Muscles worked
The dumbbell incline alternate press mainly works the upper chest and mid chest, with the triceps, front delts, lower chest, upper abs, and obliques assisting.
- Upper ChestPrimary
- Mid ChestPrimary
- TricepsSupport
- Front DeltsSupport
- Lower ChestSupport
- Upper AbsSupport
- ObliquesSupport
- ForearmsMinor
- Lower AbsMinor
Kovo programs the dumbbell incline alternate press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.