Incline Over Under Dumbbell Press
Alternating over-under arm pattern challenges coordination while building upper chest strength
ChestAdvancedStrengthPush
At a glance
| Muscles worked | Primary: Upper chest |
|---|---|
| Muscle group | Chest |
| Difficulty | Advanced |
| Type | Strength · Push |
| Sets & reps | 3 sets × 8-10 each side |
| Estimated calories burned | ~65 kcal |
How to do it
- Step 1: Lie back on an incline bench holding a dumbbell in each hand at chest level
- Step 2: Press one dumbbell straight up while the other dumbbell moves down toward your side
- Step 3: Reverse the motion, lowering the pressed dumbbell while raising the other back up
- Step 4: Keep the movement smooth and controlled between arms
- Step 5: Continue alternating for the full set
Equipment
- Dumbbells optional
- Incline bench optional
Coaching tips
Benefits
Alternating over-under arm pattern challenges coordination while building upper chest strength
Common mistakes
Losing rhythm between the pressing and lowering arms
Make it harder
Increase the dumbbell weight or slow the tempo
Make it easier
Press both arms together with a standard incline press instead
Breathing
Exhale on the press, inhale as the opposite arm lowers
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 4 sets × 8-12 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.