Building a strong and well-shaped upper chest is a common goal for many fitness enthusiasts. The incline dumbbell press is often considered one of the best exercises to target this area, but sometimes it is not always possible or convenient to perform. Whether it’s due to limited equipment, shoulder discomfort, or simply the desire to add variety to a workout routine, knowing the best alternatives to incline dumbbell press can keep progress moving forward. Exploring these alternatives allows you to effectively work the upper chest, shoulders, and triceps with different angles and resistance methods while preventing training plateaus.
Why Look for Alternatives to Incline Dumbbell Press?
The incline dumbbell press is excellent for building strength and size in the upper chest, but it does have some drawbacks. Alternatives become useful for several reasons
- Lack of equipmentNot every home gym or fitness space has an adjustable bench or dumbbells.
- Joint discomfortSome lifters experience shoulder or elbow strain with traditional incline pressing.
- Workout varietyAdding alternatives can prevent overuse injuries and improve muscle activation through new stimuli.
- Progression needsAlternatives may allow for heavier loads, bodyweight resistance, or more controlled isolation.
Bodyweight Alternatives
Bodyweight exercises are practical and accessible alternatives to the incline dumbbell press. They use minimal equipment and can still target the upper chest effectively.
Incline Push-Ups
This variation of the push-up involves placing your feet on an elevated surface like a bench or step, shifting the emphasis to the upper chest and shoulders. Incline push-ups are easy to modify by adjusting the height of the surface and can be made more challenging with weighted vests or resistance bands.
Decline Push-Ups
Although commonly confused with incline push-ups, decline push-ups (hands on the floor, feet elevated) also engage the upper chest and shoulders effectively. By adjusting the height of the platform, you can increase the angle and put more stress on the upper pectorals.
Archer Push-Ups
This advanced push-up variation involves shifting most of the weight to one side while extending the other arm outwards. It mimics the motion of pressing with a dumbbell, giving the upper chest a deeper stretch and unilateral emphasis.
Barbell Alternatives
If dumbbells are not available, barbells provide another way to target the upper chest. They also allow heavier loading, which can be beneficial for building strength.
Incline Barbell Bench Press
As the closest alternative, the incline barbell press mimics the incline dumbbell press but uses a barbell. It allows for more stability and heavier weights, which can translate into greater strength gains. Adjusting the bench angle between 30 and 45 degrees helps maximize upper chest activation.
Reverse-Grip Bench Press
This barbell exercise is performed on a flat bench with an underhand grip. It shifts the emphasis to the upper chest and front shoulders. Although it requires practice to master the grip safely, it is an effective incline dumbbell press alternative for those seeking a unique stimulus.
Machine Alternatives
Machines offer guided movement, reducing the need for stabilization while allowing targeted chest activation. They are excellent for beginners and for lifters recovering from injury.
Incline Chest Press Machine
This machine simulates the incline press movement with built-in support and adjustable resistance. It provides constant tension throughout the range of motion and is safer for those training without a spotter.
Pec Deck with Incline Focus
Adjusting the angle of the pec deck machine can shift emphasis toward the upper chest. This alternative helps isolate the pectorals without heavy shoulder involvement and is great for finishing sets with a burn.
Cable Alternatives
Cables are highly versatile and allow you to maintain constant tension on the muscles, which makes them excellent substitutes for dumbbell presses.
Low-to-High Cable Fly
In this exercise, cables are set low and pulled upward in an arc until the hands meet in front of the chest. The upward angle directly targets the upper pectorals, replicating the incline pressing effect.
Cable Incline Press
By positioning a bench between two low cable pulleys, you can press upward against resistance that stays consistent through the movement. This alternative not only builds strength but also improves muscle mind connection with the upper chest.
Dumbbell and Resistance Band Alternatives
Even if an incline bench is unavailable, dumbbells and resistance bands can still provide effective alternatives to traditional incline pressing.
Floor Press with Hip Bridge
Lying on the floor and performing a dumbbell press can simulate the incline angle if combined with a hip bridge. Raising the hips creates a slight incline, activating the upper chest while keeping shoulders protected.
Resistance Band Incline Press
Anchoring a resistance band low and pressing upward mimics the incline dumbbell press. Resistance bands add variable tension, making the movement harder as you extend, which challenges the chest differently than free weights.
Choosing the Best Alternative
The best alternative to incline dumbbell press depends on your training environment, goals, and physical limitations. Some lifters may benefit more from bodyweight movements, while others will prefer machines or cables. Mixing different alternatives throughout your workout program keeps the chest muscles challenged and promotes balanced development.
Factors to Consider
- Equipment availabilityChoose exercises that match what you have access to, whether it’s a full gym or just bodyweight options.
- Fitness goalsStrength seekers may lean toward barbell presses, while muscle definition goals can benefit from cables and isolation work.
- Injury concernsIf shoulder discomfort is an issue, machines or resistance bands may be safer choices.
- Progression and overloadSelect alternatives that allow you to progressively increase resistance to continue building muscle and strength.
Sample Workout Using Alternatives
Here’s an example of how to structure a chest workout without using the incline dumbbell press
- Incline push-ups – 3 sets of 12-15 reps
- Low-to-high cable fly – 3 sets of 10-12 reps
- Incline barbell press – 4 sets of 8-10 reps
- Pec deck with incline focus – 3 sets of 12-15 reps
- Resistance band incline press – 3 sets of 15-20 reps
The incline dumbbell press is a powerful exercise for developing the upper chest, but it is not the only way to achieve results. Alternatives such as incline push-ups, low-to-high cable fly, incline barbell press, and resistance band variations can deliver equally effective stimulation while providing variety and adaptability. By understanding different movements and incorporating them wisely, you can continue to build a strong, well-defined chest even without relying solely on the incline dumbbell press.