Alternating Single Dumbbell Incline Press
Targets the upper chest while one arm stabilizes, increasing core and shoulder demand
ChestIntermediateStrengthPush
At a glance
| Muscles worked | Primary: Upper chest |
|---|---|
| Muscle group | Chest |
| Difficulty | Intermediate |
| Type | Strength · Push |
| Sets & reps | 4 sets × 8-12 each arm |
| Estimated calories burned | ~70 kcal |
How to do it
- Step 1: Sit back on an incline bench holding a single dumbbell at shoulder level
- Step 2: Brace your core and press the dumbbell straight up
- Step 3: Lower it back down to shoulder level with control
- Step 4: Switch the dumbbell to the opposite hand
- Step 5: Repeat the press on the other side, alternating each rep
Equipment
- Dumbbell optional
- Incline bench optional
Coaching tips
Benefits
Targets the upper chest while one arm stabilizes, increasing core and shoulder demand
Common mistakes
Letting the working shoulder rise toward the ear instead of pressing straight up
Make it harder
Increase the dumbbell weight or pause at the top of the press
Make it easier
Lower the incline angle or use a lighter dumbbell
Breathing
Exhale on the press, inhale lowering back down
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.