Chest Exercise - Incline Alternating Dumbbell Bench Press

Chest Exercise - Incline Alternating Dumbbell Bench Press :: For Man And Women

The Dumbbell Bench Press is one of the most popular chest building exercises. To build your chest muscles you can perform Barbell Presses, Dumbbell Flyes, or Dumbbell Presses. There are several types of Dumbbell bench press:

1) Flat Bench Dumbbell Press:

|| Flat Bench Dumbbell Chest Press |Click|
|| Flat Bench Alternating Dumbbell Chest Press |Click|
|| Flat Bench 1 Arm Dumbbell Chest Press |Click|

2) Incline Bench Dumbbell Press:

|| Incline Bench Dumbbell Chest Press |Click|
|| Incline Bench Alternating Dumbbell Chest Press
|| Incline Bench 1 Arm Dumbbell Chest Press |Click|

3) Decline Bench Dumbbell Press:

|| Decline Bench Dumbbell Chest Press |Click|
|| Decline Bench Alternating Dumbbell Chest Press |Click|
|| Decline Bench 1 Arm Dumbbell Chest Press |Click| 

In this tutorial we'll only learn about Incline Alternating Dumbbell Chest Press. Comparing the Dumbbell Bench Press to the Barbell Bench Press, both bench presses are great chest exercises. This is the 2nd Incline Bench Dumbbell Press. 

The incline chest press places more emphasis on the triceps and shoulders, and moving in an alternating fashion will increase the stability challenge. If your goal is overall fitness, toning, and some strength, then use weights that are lighter and focus on more repetitions (12-20). And if you are primarily concerned with strength and developing muscle mass, you should generally focus on higher volume and heavier weights (1-12 repetitions).

If you've only done the dumbbell chest press moving both arms simultaneously, you'll notice a big difference when you move your arms in an alternating fashion.

The Exercises Process:

Starting Position: While lying on an incline bench hold the dumbbells with your palms facing down at chest level. Keep your feet facing forwards and firmly on the floor.

Form: Exhale and press one dumbbell straight towards the ceiling while keeping the other dumbbell at chest level. Lower that dumbbell and then press the other dumbbell towards the ceiling.

Personal Trainer Tips: You can actually do this exercise 2 ways. You can hold one dumbbell at chest level as in the instructions above, or you can hold one dumbbell at the top of the range of motion.

2nd Variation:

To do the second variation, start by pressing both dumbbells towards the ceiling, then lower one and press it back up to the top before lowering and pressing the opposite side.

This chest exercise challenges your stability more than the regular incline dumbbell chest press, so start with a lighter weight and build up your strength. Make sure you engage your core muscles so that your body remains stable throughout.

Here is the Video Clips For You, For More Help

Use a comfortable range of motion. The more range of motion to more muscle work, but in addition more range of motion means more pressure on your joints.

Try this sample Bench Press Workouts. You can try 2 other Dumbbell Incline Bench Presses: Incline Dumbbell Bench Press and Incline Bench 1 Arm Dumbbell Press which you can find in the next tutorial. And you can also learn the 1nd & 3rd Dumbbell Chest Press Exercise : Flat Bench Dumbbell Press and Decline Bench Dumbbell Press exercises in my next Chest Exercise Tutorial.