Dumbbell Incline Alternate Press

Setup

1. 01Set an incline bench to 30 to 45 degrees.
2. 02Bring both dumbbells to the shoulders and lie back.
3. 03Press both dumbbells to lockout over the upper chest to start.
4. 04Plant the feet and pin the shoulder blades to the bench.

Execution

1. 01Lower one dumbbell to the side of the upper chest while the other stays locked out.
2. 02Press the working dumbbell back to lockout.
3. 03Repeat with the opposite arm and continue alternating.
4. 04Keep the torso square as the load shifts side to side.

Checkpoints

• -The non-working arm stays fully locked out, not drifting.
• -Torso does not rock or twist between reps.
• -Each dumbbell touches the same depth by the shoulder.
• -Shoulder blades stay set through the alternation.

Common mistakes

• -Letting the resting arm bend and wander.
• -Rocking the hips to help a grinding rep.
• -Rushing the alternation and shortening range.
• -Going as heavy as a two-arm press; the holds tax the shoulders.