Alt DB Incline Bench Press

The Alt DB Incline Bench Press, also known as the Alternating Dumbbell Incline Bench Press, is an exercise that targets the upper chest, shoulders, and triceps. It is performed on an incline bench with dumbbells, allowing for independent movement of each arm.

Here's how to perform the Alt DB Incline Bench Press:

  1. Set up an incline bench at an angle between 30 to 45 degrees. Ensure that the bench is stable and securely positioned.
  2. Grab a dumbbell in each hand and sit on the incline bench. Place the dumbbells on your thighs and carefully lie back, maintaining a neutral spine.
  3. As you lie back, bring the dumbbells to your chest with your palms facing forward. This will be your starting position.
  4. Engage your core muscles and press your feet into the ground for stability.
  5. Begin the movement by pushing one dumbbell up and away from your chest in a straight line, extending your arm fully while keeping the other dumbbell in the starting position.
  6. Lower the dumbbell back down to your chest in a controlled manner while simultaneously lifting the other dumbbell in the same manner. This creates an alternating motion.
  7. Repeat the movement, alternating the pressing motion between each arm, while maintaining control and stability throughout the exercise.
  8. Continue alternating between the two arms for the desired number of repetitions.

Tips for performing the Alt DB Incline Bench Press:

  • Choose dumbbells that are appropriate for your strength and fitness level. Start with a weight that allows you to maintain proper form and gradually increase the load as you become more comfortable and stronger.
  • Keep your core engaged and maintain a neutral spine throughout the exercise.
  • Control the descent and ascent of the dumbbells, avoiding any sudden or jerky movements.
  • Focus on maintaining a slow and controlled pace, emphasizing the mind-muscle connection with the chest and shoulder muscles.
  • Keep your elbows slightly below shoulder level to optimize engagement of the upper chest muscles.
  • Maintain a slight bend in your elbows throughout the movement to avoid excessive strain on the joint.
  • Use a full range of motion, lowering the dumbbells until your upper arms are parallel to the floor or slightly below, and fully extending your arms at the top of the movement.
  • Keep your shoulder blades retracted and your chest lifted throughout the exercise.
  • If you're new to this exercise or have any concerns about your technique, consider seeking guidance from a qualified fitness professional.
  • Listen to your body and stop immediately if you experience any pain or discomfort.