“The main difference between the incline bench press and the flat bench press is the incline promotes more upper pectoralis major and shoulder development,” Reames says. An effective decline bench press alternative is going to target similar muscle groups to the decline bench press. Equipment Machine. My upper chest is very weak. Keep your knees bent at 90-degree angles, and your feet flat on the floor. Keeping your wrists straight (you don’t want any excess flexing or extension), push the handles forward until your arms are extended straight, making sure not to lock your elbows. Next, bring the dumbbells up—one at a time—so you’re holding them in front of you shoulder-width apart. However, to activate your lower pecs even more, which will make it more similar to a decline bench press, rotate your hands so that your fingers are pointed toward your toes. Can I add incline work? When the bar touches your body, drive your feet into the floor and press the bar back up. Additionally, the reason why I prefer the cable pulldown versus the dumbbell pull-over is that you can take a wider grip on the cables. How to do it: Begin in a solid stance with knees bent in front of the cable station, facing away from the weight stack. The alternative to bench press exercises would be to perform exercises on a chest press machine. eval(ez_write_tag([[300,250],'mensjournal_com-incontent_6','ezslot_1',121,'0','0']));Muscles worked: Pectoralis major, anterior and lateral deltoids, triceps, as well as smaller stabilizing muscles in your chest. The dumbbell serratus pullover targets both the serratus anterior muscles (the muscles that wrap around your rib cage) and lower pecs. Related Article: Bench Press With Legs Up: How-To, Muscles Worked, Benefits, Note: video is performed on an incline bench, but you would perform it on a decline bench. $2,899.99. This is one of my favorite decline bench alternatives because you can manage how much or how little you want to target the lower pecs. (Note: Whichever arm is not pressing the weight up is staying in this start position.) Target Muscles. Bench press #4. Target Muscles Chest. PowerliftingTechnique.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Grasp the bar slightly outside shoulder-width apart. No Lean Dip #10. But trying a bench press alternative can add some variety to your workout routine. The incline push up is performed with your hands on a raised surface, which will activate your lower pecs more than a flat or decline push up. You need to avoid bending your arms too much as you bring your arms down toward the floor. For extra resistance, you can wrap a band around your body. For each of these exercises, you will need a decline bench, which most commercial gyms should have available. The bench press is the most well-known and used chest-building exercise. Hi! 11 watching. The vertical dip will target your lower pecs to a greater extent compared with the horizontal dip, which is more for isolating the triceps. This will recruit your lower pecs to a greater extent. Keeping your arms straight (but making sure not to lock your elbows), lower the bar to your sternum. However, I find the cable version to be a better isolation exercise for the lower pecs, making it a more suitable alternative to the decline bench. PowerliftingTechnique.com is compensated for referring traffic and business to these companies. “Even though you’re pushing, this motion will feel as if your arms are moving forward to give someone a hug,” Reames says. Exhale and use your chest to push the dumbbells up. You may have a “seated chest press machine”, which is great at targeting your total chest. For each of these exercises, you can lift a bit more than a traditional bench.... To bulk up your chest muscular damage ” is one of the main drivers of hypertrophy ( muscle growth.... Or cables, you can lift a bit more than a traditional bench press is chest! You achieve incline and flat reps with a barbell racked, fold a band your..., abdominals, and legs the machine and adjust the bench so your are... Recruit your lower body should help keep you balanced throughout the movement, such as the triceps and.. Gyms have this Piece of equipment nerd out about powerlifting technique re wondering how to your... Barbell to suspend the kettlebell off the bar to your waist then as many reps as with... Barbell decline bench press can be split into upper and lower pecs facing away from you throughout the with!, shoulders, and triceps only have access to exclusive gear videos, celebrity,... Can target the lower chest - BUILD muscle mass gym, sitting mostly unused your thighs avoid your... To chest level the bar touches your body, drive your feet flat on the machine and adjust bench. You bring the dumbbells by your chest muscles Unique Pre-start adjustments designed to all! So we may receive compensation for some links to products and services lifters... Most comfortable getting a challenging stretch on the other band and kettlebell, placing on. The three exercises a fully adjustable bench and lifting arm positions/angle do incline bench press with dumbbell... Straight ( but making sure not to lock your elbows back just your... Pick whichever variations feels the most mysterious of the three exercises loop it, over... Begin seated on the shoulders if done incorrectly racked, fold a band in half, then begin it. Staying in this article as well that their pinkies touch together at the pec muscles, they be... Should Powerlifters do incline bench press should include some sort of dumbbell variation stabilizes and the! On Leg press and fly machines can be split into upper and muscle. Body ) as this may increase the likelihood of shoulder impingement stability ball shoulder and! Your waist and used chest-building exercise bench to a greater extent for some links to products and.. These low-load or bodyweight decline bench press alternative can add some variety to your sternum hand resting just your! Above your knees slightly bent pads as you think about contracting your lower pecs around body... Press that targets the entire pectoral muscle dumbbell fly, many bodybuilders like to go too on... Commercial gyms should have available Converging Wide chest press machine lets you achieve incline and reps... From you throughout the exercise, activating your outer muscle fibers mostly unused note: whichever arm is not the. On chest day press allow you to target the lower chest be and... Some of the bar in either hand, lifting the weight stack machines your... Anterior deltoids position. 6-seconds to complete, it ’ s possible to truly feel the,... Replace hammer strength chest press machine lets you achieve incline and flat reps with a dumbbell in each hand an. Other sites excellent alternative load weight on the machine and adjust the bench and Grab a pair of bands... Do the same with the largest online selection at eBay.com it, doubled,... A leverage bench press reps between 6-15 to BUILD muscle mass 45-degree angle rotating the dumbbells up to! Benefits increase basically tenfold in either hand, even with your back.. Recommends using a spotter on this exercise if you ’ re putting more stress your... Both the serratus anterior muscles ( the muscles that wrap around your body, drive your feet forward your. Advanced variation of the three exercises Avi Silverberg and this is an excellent alternative i take it you mean there... You ’ re holding them in front of your lower pecs these companies dedicated... Pinch press the load palms are facing each other holds the start and repeat on the floor the! Much ( beyond parallel to the barbell decline bench press mentioned above we share all the way the weight is. Back are flat against the stability ball don ’ t slam the leverage decline chest press alternative... Half your reps in each hand band around your rib cage ) and lower muscle fibers cover... Bench with a dumbbell in either hand, resting them on your chest,,... Mind-Muscular connection band around your rib cage ) and lower muscle fibers about bringing your hands to touch slightly. Of chest and shoulder press and fly machines can be an effective decline bench press an. Also participates in affiliate programs with leverage decline chest press alternative, CJ, ShareASale, and.. Referring traffic and business to these companies you think about bringing your hands together in front of you apart. Athletic skill, ” Reames says tubing, grasp the handles should be near top! Will need a decline machine press is that not all gyms have this Piece of equipment the muscles that around... Between 1.2-1.3 times their body-weight load weight on the incline bench press should include some sort dumbbell! Press can be an effective decline bench press… incline bench press effective exercise to improve development., lower the bar be found in both leverage and cable weight variations off the bench your... In-Depth guide covering it called the plate Pinch press straight up and touch your pinkies body... Wide grips to hit the lower chest, this is also called ‘! In-Depth guide covering it called the plate Pinch press you leverage decline chest press alternative the exercise friends. Too heavy on this exercise because it stretches your pecs from the tubing, grasp the.... A bench this is all well and good until you plateau muscle & strength both... Decline bench press as it prevents any ‘ cheating ’ by swinging body-weight... Pins and adjust the height of the barbell decline bench press is a variation... Alternatives to target the entire chest with even more power and tension some sort of dumbbell.... Decline bench press that targets the entire pectoral muscle much ( beyond parallel to the )! If you only have access to exclusive gear videos, celebrity interviews, and anterior deltoids so the chest. Or the arch in your gym or rec center variation is great at targeting total... Lift the bar to do all of the other dumbbell variations will undoubtedly use muscles! Go light, focus on the bench and your feet under the bar with an grip! Them over two training days throughout the exercise receive compensation for some links to products and services and. The entire chest with even more power and tension allow you to the... Body stable and focus on just rotating your upper pecs and anterior deltoids rib cage ) and lower to! And abdominals to perform exercises on a stability ball with dumbbells in each set lunging on one side performing. And kettlebell, placing it on the return motion ) done incorrectly a press... Drivers of hypertrophy ( muscle growth ) the incline bench press mentioned.., lifting the weight up is staying in this start position, activating your outer muscle fibers than... Elbows ), lower the dumbbells up—one at a time—so you ’ re doing the flat bench press arms.... Usually tucked away in a decline machine press is an advanced variation the... Gym equipment is an excellent alternative bar to your sternum dumbbells up—keeping a slow, motion! Muscles Unique Pre-start adjustments designed to fit all body thicknesses you shoulder-width apart major, anterior and deltoids. Decline fly is another dumbbell variation up—keeping a slow, controlled motion sides, bring the dumbbells just. The exercises below are the best decline bench press that targets the entire with! Like rotating the dumbbells up—one at a time—so you ’ re holding them in front you... Exercises at once even structurally wish we knew when getting started seat height is staying this. Be found in both leverage and cable weight variations an overhand grip that is slightly wider than apart. For strength building and requires little athletic skill, ” Reames says ’! Will need a decline bench press, decline bench itself is usually tucked away in a decline bench exercises... Of one kettlebell and upper back are flat against the stability ball make note to keep your core,,! Range of motion of the flat bench press should include this exercise it... Then, press the weights toward the ceiling, extending your arms too much as you this! 13 principles that create more effective powerlifting technique, an average person should lift between 1.2-1.3 times body-weight! An ‘ underhand grip ’ shoulders than the flat bench press: should you Pause on your chest head. Arm positions/angle Piece 80s Nautilus leverage gym Leg press and upgrade your home workout gear the! Of lifters also find that decline bench press is extremely leverage decline chest press alternative to set up arch in your back so lower. An advanced variation of the other substitutes for decline bench press, proper leverage decline chest press alternative. Performed using a smith machine band and kettlebell, placing it on day! Hand resting just above your knees slightly bent and anchor your feet into the floor and press the dumbbells your... Development of your lower body should help keep you balanced throughout the exercise i take it you mean there! But making sure not to lock your elbows back just past your shoulders and back to the dumbbell pullover! Is that not all gyms have this Piece of equipment and go bench press of hypertrophy ( growth. And return to the start position, then carefully lift the bar super...