The Dumbbell Incline Alternate Press is a strength training exercise that primarily targets the chest, shoulders, and triceps muscles. This exercise is a variation of the traditional bench press, but done on an incline bench to target the upper chest muscles.
How to perform
To perform the Dumbbell Incline Alternate Press, follow these step-by-step instructions:1. Set an incline bench at a 45-degree angle and place a pair of dumbbells at the top of the bench.
2. Sit on the bench with your back flat against the pad, gripping one dumbbell in each hand with your palms facing forward.
3. With the dumbbells at shoulder level, press them up above your head, fully extending your arms.
4. Lower one dumbbell down towards your chest while keeping the other arm extended. Keep your elbows at a 45-degree angle to your body.
5. Press the lowered dumbbell back up to the starting position while simultaneously lowering the other dumbbell. Continue alternating arms for the desired number of repetitions.
6. Keep your core engaged and maintain a controlled movement throughout the exercise. Avoid arching your back or using momentum to lift the dumbbells.
7. Repeat for the recommended number of sets and reps, usually between 3-4 sets of 8-12 repetitions.
8. Remember to breathe throughout the exercise, exhaling as you press the dumbbells up and inhaling as you lower them down.
Always start with a light weight to practice proper form before gradually increasing the weight. Consult with a fitness professional if you are unsure of how to perform this exercise correctly.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.