The only downside to the decline machine press is that not all gyms have this piece of equipment. So just go light, focus on higher reps, and think about contracting your lower pecs as you perform this movement. For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! Easily set your incline or decline position with the 5 lifting arm positions, 5 back pad positions, 3 seat positions, and 13 bench depth positions. Stabilize one side as your extend the dumbbell in your opposite hand, lifting the weight straight up and across to mid-chest. A good decline bench press alternative either mimics a similar movement pattern as the decline bench press or engages similar muscle groups, such as the lower pecs. fibers of the lower pec are “significantly more activated”, 16 Tricep Exercises To Increase Bench Press Strength, Bench Press With Legs Up: How-To, Muscles Worked, Benefits. Lock your arms at the top of the lift and squeeze your pecs, holding for a few beats, before slowly lowering back down. How to do it Adjust the bench so it’s at a slight decline. No Lean Dip #10. Related Article: Touch and Go Bench Press: Should You Pause On Your Chest? Your chest and head should be up and your shoulder blades retracted. This exercise is best done at the end of a workout after you’ve already done some sort of barbell and dumbbell variation for the chest. “Even though you’re pushing, imagine the motion looking and feeling like you’re giving someone a hug,” Reames says. How to do it: You’re going to follow the same set of instructions as you did for the dmbbell flat bench press. Parallel Grip Dips #9. The straight bar serratus pulldown is a similar variation to the dumbbell serratus pull-over. This is an excellent alternative to the decline bench press at home, as you can perform it on a couch, chair, or stool. An effective decline bench press alternative is going to target similar muscle groups to the decline bench press. If you don’t have a bench, I would substitute the decline dumbbell press with either a high-to-low cable chest fly or a vertical dip with a slight forward torso lean. $4,000.00. 11 watching. In the flat bench press, an average person should lift between 1.1-1.2 times their body-weight. Perform the full chest press pushing motion, return to the starting position, then repeat. In a decline bench press… Generally only use machines for back exercises and leg exercises. Due to this, decline barbell bench press is a great way to add variation and extra volume to a standard chest routine without compromising the shoulders. Body Solid Leverage Bench Press FEATURES • 2" x 3" 11 gauge steel mainframe• Electrostatically applied powder coat paint finish, metallic silver•... View full details $1,395.00 Do half your reps in each set lunging on one side, then switch to the other and repeat. Body Solid LVIP Leverage Incline Bench Press ... Legend Fitness Unilateral Converging Wide Chest Press 6006. That’s where exercise variations come in. Injury Management: For the decline barbell bench press, proper form is very important. If you can add extra weight, your benefits increase basically tenfold. Such benefits include added safety for the user and the ability to push closer to … The bench press is the most well-known and used chest-building exercise. No chest workout is complete without some versions of the bench press performed over the course of the day. $2,599.00. In a study by Stephen & Armstrong (1997), they showed that when comparing a 30-degree incline bench press with a 15-degree decline bench press that the fibers of the lower pec are “significantly more activated” in the decline bench press. This exercise stretches the muscle fibers more than any of the other dumbbell variations, which can lead to greater “muscular damage”. In-Stock. Just as a refresher, let’s go over the proper technique of a traditional chest press: Muscles worked: Pectoralis major, anterior and lateral deltoids, and triceps. Leverage Decline Chest Press. 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If you’re not using dumbbells, the load will be lighter, so you will want to think about maximally contracting your pecs by squeezing your hands together. If you’re wondering how to do a decline bench press without a bench this is an excellent alternative. This will be your starting position. Press the dumbbells up—keeping a slow, controlled motion. The wider grip reduces the mechanical advantage that the triceps have and promotes a larger pec stretch (the muscle being stretched the most is the muscle being recruited the most). Muscles worked: Pectoralis major, anterior and lateral deltoids, triceps, core, glutes, hamstrings, spinal erectors, and abdominals. Steelflex PSDP Seated Decline Press. STARTING (INITIAL) POSITION: Position yourself (lie faceup) on a decline bench (set to about 20 to 45 degrees) that is positioned in a Smith machine so that the bar lines up with the lower part of your chest. 1. The key to engaging your lower pec is to “fly” the dumbbells lower, more in line with your sternum, and turn your palms so they are facing toward the ceiling. Chair Dip. When the bar touches your body, drive your feet into the floor and press the bar back up. You don’t need as much load for this exercise because rather than applying force to the dumbbell to lift the weight upward, you are (at the same time) trying to isometrically squeeze the dumbbells together as hard as possible as you go through the range of motion. The incline bench press is an advanced variation of the flat bench press that targets the entire chest with even more power and tension. Note: When you’re setting up the pulleys, the position is determined by what area of the chest you want to hit. The exercises below are the best decline bench press alternatives to target the lower chest. Somewhere between a 1-inch and 2-inch band should provide an adequate amount of resistance for most people. What you want to avoid is having your arms come all the way down to your waist. How to do it: Start by adjusting the seat height. #3. Exhale and use your chest to push the dumbbells up. Leverage incline chest press ---> Dumbbell/bench incline bench press. Exhale and use your chest muscles to push the dumbbells up. How to do it: Begin lying flat on a bench with a dumbbell in each hand, even with your shoulders. Target Muscles. DECLINE BENCH PRESS Perhaps the best of the bunch, doing declines on this Hammer gives you the opportunity to really hit your lower chest hard without the blood rushing to your head and doing the limbo on a regular decline bench. My upper chest is very weak. This is because you’re putting more stress on your upper pecs and anterior deltoids. With a barbell racked, fold a band in half, then loop it, doubled over, through the handle of one kettlebell. Barbell Incline Bench Press. Avoid dropping your arms too much (beyond parallel to the body) as this may increase the likelihood of shoulder impingement. Some people prefer to do this variation kneeling as it prevents any ‘cheating’ by swinging your body-weight to move the load. Reames recommends using a spotter on this exercise if you’re beginning or using heavy weight. In my opinion, the decline dumbbell bench press is less awkward to set up compared with the barbell version, and I like how you can move the dumbbells in a freer range of motion, allowing you to target the lower chest muscles slightly better. “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. The decline bench press is almost as popular as its flat forefather (and its incline cousin), but it's worth diving into its factual benefits and drawbacks. Muscles worked: Pectoralis major, anterior and lateral deltoids, core, and deep shoulder stabilizers. Fast & Free shipping on many items! This example utilizes the pulley at shoulder height. 30%. Pick 2-3 exercises and perform them over two training days throughout the week with reps between 6-15 to build muscle mass. That’s surprising to most but a fact nonetheless. Do the same with the other band and kettlebell, placing it on the other end of the bar. Exertion. Your palms should be facing away from you throughout the exercise. The vertical dip will be more similiar to a decline bench press if you lean forward with your torso rather than keeping your back vertical. “I advise people to keep their feet up on the bench for stability and to minimize hyper-extension of the low back,” Reames says. On a personal level, I’ve been dedicating myself to the world of powerlifting for the past 15 years, having both competed and coached at the highest level. Should Powerlifters Do Incline Bench Press? The handles should be near the top of the pectorals at the beginning of the motion. The decline dumbbell together press is a small variation to the decline dumbbell bench press mentioned above. However, the researchers noted there was no significant difference between upper pec activation, which means that the upper pecs were recruited similarily in both variations. Step 1 Sitting on an incline bench positioned at a 45-degree angle, hold a pair of dumbbells directly above your chest with your arms fully extended and your palms facing outward. On the motion, extend one arm forward, coming slightly across to mid-chest while stabilizing the start position with your other hand. Reverse machine flyes ---> Dumbbell/bench lying rows. With machines or cables, you can explicitly focus on the muscle you want to target. Whereas the incline dumbbell press targets the upper pecs, the decline dumbbell press targets the lower pecs. The decline bench press can be an effective exercise to improve the development of your lower pecs. Secure your feet und… The vertical dip will target your lower pecs to a greater extent compared with the horizontal dip, which is more for isolating the triceps. Out of Stock. What I don’t like about using a decline bench for either barbell or dumbbell variations is just how awkward it is to get in and out of the start position. Muscles worked: Pectoralis major, anterior and lateral deltoids, and triceps. How to do it: Grab a pair of super bands and heavy kettlebells. The vertical dip is performed on parallel bars, which is in contrast to the horizontal dip where your feet are elevated on a bench. Show More Show Less. As such, you should include this exercise into your routine in order to have a well-rounded workout. This is because dumbbell variations will undoubtedly use other muscles to facilitate the movement, such as the triceps and shoulders. 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. If you want more details on this exercise, I wrote a more in-depth guide covering it called the Plate Pinch Press. But, a decline machine press is a bit rarer to see. $2,899.99. “This exercise is used in athletic testing like the NFL combine,” Reames says. If your goal is powerlifting, and you want to increase strength on your bench press, the decline bench press has very little carryover. In the decline bench press, an average person should lift between 1.2-1.3 times their body-weight. Thanks for your question. $1,099.00. 4- Decline bench press. Make note to keep your core, glutes, and legs tight throughout the exercise. Replace hammer strength chest press with flat dumbbell chest press 12-15 reprange. With plate loaded leverage machines, you get all of the benefits of classic weight stack machines . I don’t like to go too heavy on this exercise because I find it pretty hard on the shoulders if done incorrectly. Custom foot plate for not-slip usage. The closer your arms come to your waist, the more you’ll be activating your serratus and lats, rather than your lower pecs. Target Muscles Chest. Decline Dumbbell Bench Press Exercise. Iso-lateral arms with wide grips to hit the lower chest muscles Unique Pre-start adjustments designed to fit all body thicknesses. Don’t let your feet move off the floor or the arch in your back collapse. Muscles worked: Pectoralis major, anterior and lateral deltoids, triceps, abdominals, and legs. However, don’t underestimate how challenging these exercises can be just because you’re not using barbells, dumbbells, or machines. Keep your knees bent at 90-degree angles, and your feet flat on the floor. Inhale and lift the bar off the rack. Lie down on the bench and position the dumbbells so your palms are facing each other. Grasp the bar with an overhand grip that is slightly wider than shoulder-width apart. 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. In a study by Stephen & Armstrong (1997), they showed that when comparing a 30-degree incline bench press with a 15-degree decline bench press that the fibers of the lower pec are “significantly more activated” in the decline bench press. On this blog we share all the things we wish we knew when getting started. Our selection of chest and shoulder press and fly machines can be found in both leverage and cable weight variations. How to do it: Begin seated at the front end of a flat bench with a dumbbell in each hand resting just above your knees. eval(ez_write_tag([[300,250],'mensjournal_com-incontent_13','ezslot_5',128,'0','0'])); Sign up for our newsletter to get the latest adventures, workouts, destinations, and more. This is because the free-weight nature of dumbbells allows you to lift a significant amount of weight, which provides the optimal training environment for building both strength and … Hook the band loops over the end of the barbell to suspend the kettlebell off the bar. Local Pickup. Incline Bench Press with Machine. These low-load or bodyweight decline bench press alternatives are great if you only have access to minimal equipment or no equipment at all. “If you’ve ever been asked, ‘How much do you bench?’, this is the variation most guys are referring to,” he adds. While I can do vertical dips with loads in excess of 100lbs, I still like to do the bodyweight variation from time-to-time, but slow the tempo to a 3-second down, and 3-second up count. 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. For chest it’s decline presses. Now, rotate your wrists forward so your palms are facing away from you and lower the dumbbells so they’re at the sides of your chest, creating 90-degree angles. Details. The idea is not to load the exercise substantially, but perform a high number of reps that gets you closer to your fatigue limit. Related article: Should Powerlifters Do Incline Bench Press? “This motion is great for total-body stabilization and balance while executing the pushing motion,” Reames adds. This next section will cover decline bench press alternatives that involve either machine or cable variations. Hold a dumbbell … There is no math equation that could help convert a leverage bench press to free weights bench press. Muscles worked: Pectoralis major, anterior and lateral deltoids, triceps, abdominals, and legs. But you can consider this your road map for diversifying your repertoire of chest press exercises thereafter (or if you’re an experienced lifter). Just like the dumbbell fly, many bodybuilders like to twist their hands so that their pinkies touch together. When you’re grasping the handles (palms facing down or out, depending on the machine), your hands should be in line with your chest and your feet flat on the floor. This article is an extension to my Top 9 Flat Bench Press Alternatives. To optimize this exercise and its benefits, use a functional trainer-type unit. How to do it: Secure the tubing onto a column or stable unit behind you that won’t move or slice the tubing. This will recruit your lower pecs to a greater extent. Muscles worked: Lower chest, triceps, and anterior deltoids. The way to accomplish this is to manipulate the angle of your body, the direction and range of motion of the load, and your hand/grip placement. Lie back and anchor your feet under the pads as you bring the dumbbells to chest level. There are some great chest variations detailed in this article as well! Equipment Machine. You’re hitting your pectoralis major, deltoids, and triceps, in addition to a host of stabilizers and helpers including your rotator cuff, upper trapezius, pectoris minor and rhomboids. Many of the decline bench press alternatives discussed in this article are exercises that you can also perform in conjunction with a solid chest program. With your arms at your sides, bring your hands together in front of your lower abs. Can I add incline work? The 9 Best decline bench press alternatives are: In this article, I’ll split each of these exercises into the different equipment you’ll have available at the gym, from dumbbells, cables/machines, and bodyweight exercises. Chest and shoulder machines from Fitness Factory include both commercial and home grade machines that allow from one to many chest and shoulder exercises to be performed. Hold the dumbbells by your chest, elbows bent, palms facing forward. Sit up tall and engage your abs. Therefore, since the decline bench press targets the fibers of the lower pec to a greater extent, you will want to find exercise substitutes that activate the lower chest versus upper chest muscles. Whatever chest exercise you do its targeted. Arch your back so the lower portion is off the bench and your shoulder blades are pulled together. Depending on your level of strength, you can do this exercise with just your bodyweight, or you can add load using a dip belt once you become more skilled. Diamond push ups #5. (Note: Whichever arm is not pressing the weight up is staying in this start position.) eval(ez_write_tag([[300,250],'mensjournal_com-under_second_paragraph','ezslot_2',167,'0','0']));Reames recommends having at least one session with a qualified professional trainer to learn the basics of the exercise and proper form first. 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. I bolded the important part as to why your bench dropped in weight. The bench press is the most well-known and used chest-building exercise. For extra resistance, you can wrap a band around your body. “This is, in essence, the same dumbbell chest press motion as you would do on the bench, but now you’re adding the balance and stability components for both lower body and core benefit,” Reames says. Next, bring the dumbbells up—one at a time—so you’re holding them in front of you shoulder-width apart. This is also called an ‘underhand grip’. I’m Avi Silverberg and this is the place where my friends and I nerd out about powerlifting technique. Begin seated on the incline bench with a dumbbell in each hand resting just above your knees. With the decline machine press, you’re sitting in a slightly reclined chair, and to start the movement you simply need to press the handles in front of you. The decline bench itself is usually tucked away in a corner of the gym, sitting mostly unused. How to do it: Begin in a solid stance with knees bent in front of the cable station, facing away from the weight stack. Pick either a wide-grip bench press, the Nilsson press or a dumbbell press (keeping the elbows out, almost in line with the shoulders) as the pressing movement. Any alternative to the decline bench press should include some sort of dumbbell variation. FULL 12 WEEK PUSH,PULL,LEGS PROGRAM!- BUILD MUSCLE & STRENGTH! don’t slam the weight stack on the return motion). If you want to exhaust your lower pec muscles even more, you can choose to superset the decline machine press with one of the bodyweight decline bench press alternatives in the next section. Then, press the weights toward the ceiling, extending your arms fully. The decline bench press involves inverting the weight bench, creating an angle that is between 20 and 40 degrees, according to the American Council on Exercise. Keeping your arms straight (but making sure not to lock your elbows), lower the bar to your sternum. You may be curious about the mechanics behind the chest press machine versus a bench press. $1,499.00. Steelflex PLLE200 Leverage Leg Extension Machine. 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. Be cautious. You don’t need to do all of these exercises at once. Plate loaded gym equipment is an affordable alternative to traditional weight stack machines. Alternative Names. Dumbbell decline bench press Muscles worked: Lower chest, triceps, and anterior deltoids. This dedicated chest press machine lets you achieve incline and flat reps with a fully adjustable bench and lifting arm positions/angle. How to do it: Using a cable crossover unit, begin with your arms straight in front of you, handles in both hands. The benefit of doing machine or cable variations is that you can usually isolate the muscle fibers of the lower pec to a greater extent compared with dumbbell variations. Slowly return your arms back toward your chest. Train chest, shoulders, biceps, triceps with free weights only. Before starting the movement, make sure the handles are close to the top of your pectorals while your shoulder blades are retracted, and head and chest are up. ... 5 Piece 80s Nautilus Leverage Gym Leg Press Curl Extension Lat Pull Chest Press. Forward Leaning Dip #8. Compare At: $1,195.00. “You want to keep your lower body stable and focus on just rotating your upper torso,” Reames says. The key with the straight bar serratus pulldown is to purposely limit the range of motion of the exercise. A: The decline press is the best for chest because it hits the lower- and upper-pec segments, according to an EMG study published in the Journal of Strength and Conditioning Research (11:163-167. Grasp the bar slightly outside shoulder-width apart. 50%. Keep the movement controlled (i.e. First, just three general tips. Your lower body should help keep you balanced throughout the movement, giving you stability throughout the exercise. “Even though you’re pushing, this motion will feel as if your arms are moving forward to give someone a hug,” Reames says. Equipment Barbell. It’s possible to truly feel the chest getting a challenging stretch on the protracted place of the exercise. A lot of lifters also find that decline bench presses are easier on their shoulders than the flat and incline versions. This is a phenomenal chest exercise because it stretches your pecs from the start position, activating your outer muscle fibers. “This one really makes your body think; by completing one side, then the other, any momentum generated in the chest press movement is minimized, thus making you work harder.”. It’s not a pure isolation exercise for the lower pecs, but it will contribute to a more defined and full-looking upper body. Other articles you may be interested in are: 10 Bench Press Accessories To Improve Strength & Technique and 16 Tricep Exercises To Increase Bench Press Strength. Lie down on the bench and position the dumbbells so your palms are facing each other. Variations in the bench press allow you to target different sections of the chest, besides making it look more even structurally. How to do it: Begin sitting tall on a stability ball with dumbbells in each hand. You’ll be in a tabletop position. I take it you mean are there other exercises you can use to target the lower chest. Load an appropriate weight onto the pins and adjust the seat for your height. This positioning makes it so you can lift a bit more than a traditional bench press. But trying a bench press alternative can add some variety to … Hi! The sternal or lower pecs are involved in all chest exercises, but using a decline bench allows you to preferentially emphasize this part of your chest. Muscles worked: Pectoralis major, anterior and lateral deltoids, and triceps. But trying a bench press alternative can add some variety to your workout routine. In this wider grip, you can activate your lower pecs more. Secondary Muscles. Unlike decline bench press, chest dips can target the entire pectoral muscle. 70%. Lower the weight slowly to your side—your wrist should be stacked over your elbow, and your elbow should be forming a 90-degree angle just like the start position—keeping full control the entire time. You may have a “seated chest press machine”, which is great at targeting your total chest. Get a buddy to spot you, then carefully lift the bar. The one downside of this movement is that at a certain point when you’re using the heavier dumbbells, you may need a training partner to place the dumbbells in your hands to start the movement. The chest press—or to use the traditional term, “bench press”—has been a staple in strength programs since men started picking things up and putting them down. “This exercise allows for more horizontal abduction—or the ability to bring your upper arms across your upper body—as well as added work and development of the pectoralis major,” Reames says. PowerliftingTechnique.com also participates in affiliate programs with Clickbank, CJ, ShareASale, and other sites. While they both exercise the chest muscles, the way the weight is used differs completely. However, there are several reasons why you might need an alternative to the decline bench press, including your gym doesn’t have a decline bench, you find the decline bench awkward to set-up, you want to isolate the lower pecs even more, or you don’t have a spotter. Also known as leverage incline chest press, this variation is performed using a smith machine. In addition, third parties, including Facebook, may use cookies, web beacons, and other storage technologies to collect or receive information from PowerliftingTechnique.com and elsewhere on the Internet and use that information to provide measurement services and target ads. The dumbbell serratus pullover targets both the serratus anterior muscles (the muscles that wrap around your rib cage) and lower pecs. 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. Decline bench press #6. Decline Bench Press. As you think about bringing your hands to touch, slightly rotate your palms up and touch your pinkies. It’s important to begin learning the decline bench press with light weights to feel out the motion. With the pulley positioned at chest-height, reach behind you and grab a handle in each hand (your hands should be even with your shoulders); this is the start position. 1997). You’ll get a ton of movement from the suspended kettlebell; it’ll be bobbing up and down, and side to side. This is all well and good until you plateau. The difference was merely in the level of lower pec activation. Barbell Decline Bench Press, Decline Bench Press, Wide Grip Decline Bench Press. Cardio Intensity. Instead of using dumbbells, you can grab two 10lbs or 25lb plates and squeeze them together with your palms as you perform the same range of motion. Band around your body, drive your feet forward so your eyes are directly under the pads as you the. 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