If you're looking to build a bigger and stronger chest, you're probably familiar with the basic exercises like the bench press, push-ups, and dumbbell flyes. But if you want to take your chest development to the next level, you need to try the Alternating Incline Db Press. This exercise targets your upper chest and shoulders, giving you a well-rounded, chiseled look.
What is Alternating Incline Db Press?
Alternating Incline Db Press is a variation of the classic dumbbell press, where you lift one dumbbell at a time while the other arm is held in the starting position. This exercise is performed on an incline bench, which targets your upper chest and shoulders more effectively than a flat bench press.
How to Perform Alternating Incline Db Press?
Here's how to perform Alternating Incline Db Press:
- Grab a pair of dumbbells and lie down on an incline bench with your feet firmly on the ground.
- Hold the dumbbells at shoulder level with your palms facing forward and your elbows bent.
- Slowly lift one dumbbell while keeping the other arm in the starting position.
- Lower the lifted dumbbell back to the starting position and repeat with the other arm.
- Alternate between your left and right arms for the desired number of reps.
Tips for Performing Alternating Incline Db Press
Here are some tips to help you perform Alternating Incline Db Press safely and effectively:
- Choose a weight that allows you to perform the exercise with proper form for the desired number of reps.
- Keep your core tight and your back flat on the bench throughout the exercise.
- Breathe out as you lift the dumbbell and breathe in as you lower it back to the starting position.
- Don't let your elbows flare out during the exercise, keep them close to your body.
- Focus on squeezing your chest and shoulders at the top of the movement.
Variations of Alternating Incline Db Press
Here are some variations of Alternating Incline Db Press that you can try:
- Perform the exercise with a neutral grip (palms facing each other) to target your inner chest more effectively.
- Use a hammer grip (palms facing each other) to target your shoulders more effectively.
- Superset Alternating Incline Db Press with another upper chest exercise like the incline bench press or incline flyes for a killer workout.
Benefits of Alternating Incline Db Press
Here are some benefits of Alternating Incline Db Press that you should know:
- Targets your upper chest and shoulders more effectively than a flat bench press.
- Helps to correct muscle imbalances between your left and right sides.
- Improves your overall chest development and strength.
- Allows you to lift heavier weights than a traditional dumbbell press.
- Provides a greater range of motion than a barbell press, which can reduce the risk of injury.
Incorporating Alternating Incline Db Press into Your Workout
If you're looking to incorporate Alternating Incline Db Press into your workout routine, here are some tips:
- Perform 3-4 sets of 8-12 reps per arm.
- Incorporate the exercise into your upper body workout routine, preferably on a day when you're working your chest and shoulders.
- Combine Alternating Incline Db Press with other chest and shoulder exercises like the bench press, flyes, and lateral raises for a complete workout.
Conclusion
Alternating Incline Db Press is a highly effective exercise for targeting your upper chest and shoulders. By incorporating this exercise into your workout routine, you can build a bigger, stronger, and more well-defined chest. Remember to always use proper form and choose a weight that allows you to perform the exercise safely and effectively. Happy lifting!