Dumbbell Incline Alternate Press
The incline dumbbell press one arm after the other, the idle bell waiting at the shoulder; each side works alone while the trunk stays still.
How to do it
Setup
Bench at 30–45°, both bells at the shoulders, palms forward.
Steps
- Press one bell up over the upper chest.
- Lower it back to the shoulder beside the other.
- Then the other arm; the waiting bell never drops.
Common mistakes
The waiting bell sagging off the shoulder: keep it racked high. Twisting toward the pressing arm: both shoulders on the backrest. Arching off the backrest to finish a rep: use lighter bells.
Breathing
Inhale lowering, exhale pressing.
