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Dumbbell Incline Bench Press (Alternating)

Dumbbell Incline Bench Press (Alternating) will help you strengthen and build muscle in your upper pecs, anterior deltoids, and triceps.  Performing this in an alternating fashion will increase time under tension in an isometric position while the opposite arm executes the movement.

  1. Sit up tall with dumbbells resting on your knees at the end of an incline bench set to an angle of 45-55 degrees.
  2. Lay back using your lower abdominals and legs to assist the weight upward in an optimal position.  Practice this with light weight so the right habit is developed when it’s time to go heavy.
  3. Lower one dumbbell at a time with total control at your optimal range of motion while the other dumbbell remains at the peak position.
  4. Lower the opposite dumbbell once the other has risen back to its own peak position.
  5. Be mindful to fire the muscle fibers in your upper chest as if you were pulling the dumbbells apart with a band.