Are you looking for a new exercise to add to your upper body routine? Look no further than the alternating incline dumbbell press! This exercise targets your chest, shoulders, and triceps while also engaging your core muscles for stability. In this guide, we will walk you through how to perform the alternating incline dumbbell press with proper form and technique.
What You Will Need
To perform the alternating incline dumbbell press, you will need a bench and a set of dumbbells. Choose a weight that is challenging but still allows you to complete the exercise with proper form. It is always better to start with a lower weight and gradually increase as you become more comfortable with the exercise.
How to Perform the Alternating Incline Dumbbell Press
1. Begin by adjusting the bench to a 45-degree angle. Lie on the bench with your feet flat on the ground and your back pressed firmly against the bench. Hold a dumbbell in each hand with your palms facing forward.
2. Lift the dumbbells up to shoulder level, keeping your elbows bent and close to your body.
3. Inhale and slowly lower one dumbbell towards your chest while keeping the other arm extended. As you lower the dumbbell, keep your elbow close to your side and your wrist straight.
4. Exhale and push the dumbbell back up to the starting position while simultaneously lowering the other dumbbell.
5. Repeat the movement, alternating arms with each repetition.
6. Aim for 3 sets of 12-15 repetitions per arm.
Tips for Proper Form
1. Keep your core engaged throughout the exercise to maintain stability.
2. Focus on keeping your elbows close to your sides and your wrists straight as you lower and raise the dumbbells.
3. Breathe in as you lower the dumbbell and breathe out as you push it back up to the starting position.
4. Avoid lifting your head or arching your back during the exercise.
Variations
1. Increase the weight of the dumbbells as you become stronger and more comfortable with the exercise.
2. Change the angle of the bench to target different areas of your chest and shoulders.
3. Try performing the exercise with both arms lifting and lowering the dumbbells simultaneously for a more challenging workout.
Conclusion
The alternating incline dumbbell press is a great exercise to add to your upper body routine to target your chest, shoulders, and triceps. By following these steps for proper form and technique, you can ensure that you are getting the most out of this exercise while minimizing the risk of injury.