The dumbbell incline bench press is one of the best exercises for building a strong and defined upper chest. However, whether you’re looking to add variety to your routine, don’t have access to dumbbells, or simply want to reduce strain on your shoulders, there are several effective alternatives you can incorporate into your workout plan. These exercises also target the clavicular head of the pectoral muscles and can help ensure balanced chest development.
Why Look for Alternatives?
Substituting or supplementing the incline dumbbell press can offer several benefits:
- Reduces overuse injuries from doing the same movement repeatedly
- Provides different angles and stimuli for muscle growth
- Accommodates equipment limitations or training environments
- Supports muscle imbalances or joint discomfort
1. Incline Barbell Bench Press
Overview:
A staple upper chest movement that allows for heavier loads than dumbbells.
Benefits:
- Great for building strength and mass
- Stable and controlled movement
- Easier to track progressive overload
Tip:
Use a spotter or safety rack for heavier sets to maintain safety.
2. Incline Machine Press
Overview:
Uses a fixed path to target the upper chest while minimizing stabilization demands.
Benefits:
- Safer for beginners and rehab-focused training
- Constant tension throughout the movement
- Great for isolating the chest
Tip:
Control the tempo and avoid locking out the elbows to maintain muscle tension.
3. Incline Smith Machine Press
Overview:
A hybrid between the barbell and machine press using a guided vertical bar path.
Benefits:
- Safer when training alone
- More focus on chest activation without balancing the weight
- Suitable for heavier loads
Tip:
Set the bench at a 30° angle to best target the upper chest and avoid shoulder dominance.
4. Incline Cable Press
Overview:
Performed using cable pulleys for a fluid, tension-filled movement.
Benefits:
- Constant resistance through full range of motion
- Smooth movement ideal for joint-friendly workouts
- Great for hypertrophy and mind-muscle connection
Tip:
Adjust the bench between the cables and use handles to mimic a dumbbell press arc.
5. Low-to-High Cable Chest Fly
Overview:
A fly variation that emphasizes the upper chest with an upward arc of motion.
Benefits:
- Isolates the upper chest
- Improves muscle definition
- Great finisher for chest day
Tip:
Focus on squeezing the upper chest at the top and avoid overextending the shoulders.
6. Incline Push-Ups
Overview:
A bodyweight alternative using an elevated surface for the feet or hands.
Benefits:
- Accessible and easy to modify
- Builds functional chest strength
- Engages the core and shoulders
Tip:
Keep your body in a straight line and lower yourself under control to maximize engagement.
7. Landmine Chest Press (Incline Angle)
Overview:
A pressing motion using a landmine barbell setup at a slight incline.
Benefits:
- Shoulder-friendly and joint-safe
- Adds a unique pressing path
- Good for functional strength
Tip:
Perform with one arm or both, and press upward in an arc for upper chest emphasis.
8. Incline Dumbbell Chest Fly
Overview:
Targets the chest with a wide arc motion, emphasizing the stretch and contraction.
Benefits:
- Excellent for hypertrophy and muscle shaping
- Directly hits the upper pecs
- Increases range of motion
Tip:
Use lighter weights and focus on the stretch and squeeze — not the weight.
9. Reverse-Grip Barbell Bench Press
Overview:
Although performed on a flat bench, the reverse grip shifts emphasis to the upper chest.
Benefits:
- Scientifically shown to activate the upper pecs more than traditional grip
- Shoulder-friendly for some lifters
- Unique stimulus
Tip:
Use a spotter and lighter weights at first — the grip can feel awkward at first.
10. Incline Dumbbell Squeeze Press
Overview:
A dumbbell press variation that emphasizes inner and upper chest tension.
Benefits:
- Constant contraction throughout the rep
- Works well with moderate weights
- Great for a finisher or pump-focused set
Tip:
Keep the dumbbells pressed together during the entire movement and go slow.
How to Integrate These Alternatives
To ensure balanced chest development:
- Cycle different movements every 4–6 weeks
- Pair compound and isolation exercises in your chest workout
- Use bodyweight options (e.g., incline push-ups) when traveling or limited on equipment
- Combine cables, free weights, and machines to create a well-rounded routine
Sample Upper Chest Workout Using Alternatives
| Exercise | Sets | Reps |
|---|---|---|
| Incline Smith Machine Press | 4 | 8–10 |
| Low-to-High Cable Chest Fly | 3 | 12–15 |
| Incline Dumbbell Chest Fly | 3 | 10–12 |
| Incline Push-Ups | 3 | Max |
| Incline Cable Press | 3 | 10–12 |
Conclusion
The dumbbell incline bench press is powerful, but it’s not the only way to build a strong and defined upper chest. Whether you’re overcoming equipment limitations, avoiding injury, or just need some variety, these alternative exercises provide effective and proven ways to train your chest. Mix them into your workout routine strategically, and your upper chest gains will keep climbing — with or without dumbbells.