Bench press is one of those exercises that help you build a bigger chest and strength. It is the key to many strengths and hypertrophy program for beginners and experienced weightlifters.
The Decline Bench press is a variation of bench press which involves lying on a bench with your hips higher than your head. Bench pressing from a declined position effectively activates your lower pecs and triceps.
However, there are several reasons why you might need an alternative to the decline bench press, including the fact that decline bench press has limited range of motion due to which you can’t isolate your lower pecs to full potential and the decline bench press is not great for your shoulders.
Here are the best alternatives to decline bench press alternatives.
Decline Dumbbell Press
Decline dumbbell presses are the best alternative to decline bench presses and similarly targets the lower pec region. Dumbbells allow you to press the weight up and inward, moving the chest through a fuller range of motion. It is an excellent exercise to train your lower chest.
One thing that needs to be taken care of in this exercise is when using heavy weights dumbbells, you may need a partner to place the dumbbells in your hands to start the exercise.
HOW TO PERFORM:
- Adjust a bench at a 30-degree decline. Lay down on the bench with your hips higher than your head.
- Hold a dumbbell in each hand directly above your chest with your arms extended.
- Pull the dumbbells down towards your chest and slightly out to the sides.
- Pause when the dumbbells hover just above your chest, and you feel a stretch in your pecs.
- Squeeze your chest to press the dumbbells up to their starting position.
- Repeat for the desired number of sets and reps.
Incline Push-Ups
Incline pushups are a great alternative to the decline bench press that you can do without any equipment. The only equipment required to do an incline pushup is an elevated surface such as a table, bench, or chair.
The incline pushup is the ideal replacement for the decline bench press if you are unable to go to a gymnasium or otherwise cannot perform a decline bench press.
HOW TO PERFORM:
- Stand in front of a flat bench, table, or piece of sturdy furniture.
- Place your palms on the bench. Assume an inclined plank position and your body is in one straight line.
- Bend your elbows and allow them to travel behind you to lower your torso until the platform grazes your chest.
- Squeeze your pecs and triceps to press back into your starting position.
- Repeat for the desired number of sets and reps.
High To Low Cable Fly
High to low cable fly is one of the best and most popular exercise to target your lower chest, making it a great alternative to decline bench press. In this exercise, you can manage how much or how little you want to target the lower pecs.
HOW TO PERFORM:
- In the cable machine, set the pulley to the highest point. Grab the handles with an overhand grip and hold them just below your chest.
- Squeeze your chest to press the cable handles forward and towards each other to engage the pecs. Pause when your arms are extended but maintain a slight bend in the elbow.
- Slowly return the handles to the starting position. Stop when you feel a stretch in your chest.
- Repeat for the desired number of sets and reps.
Decline Dumbbell Fly
The decline fly is another dumbbell variation that targets the lower chest. It is a fantastic alternative to decline bench press. This exercise stretches the muscle fibre more than any other dumbbell variation, which can lead to great muscle growth.
HOW TO PERFORM:
- Lie on a bench set up at a 30-degree decline. Hold a pair of dumbbells in your hands with a neutral grip.
- Raise the dumbbells directly above your mid-chest.
- By maintaining a slight bend in the elbows, lower the dumbbells out to your sides to fly the arms open. Rotate your arms slightly so your hands face the ceiling at the bottom of the exercise.
- Pause when your upper arms align with your torso, and you feel a stretch in your pecs. Squeeze your chest to reverse the movement and bring the dumbbells back together above your chest.
- Repeat for the desired number of sets and reps.
Chest Dips
Chest dips, performed on parallel bars are one of the best bodyweight alternatives to decline bench press. Chest dips are better for targeting the lower pecs compared to horizontal dips.
To make chest dips a more effective alternative to decline bench presses, lean your torso forward slightly to isolate more of the lower pecs.
HOW TO PERFORM:
- Stand between two parallel bars. Grab the bars and jump up so your body is hovering off the ground.
- To target the lower pecs, lean yourself slightly forward.
- Lower your body towards the ground by bending at the elbows. Keep lowering yourself until your shoulders are parallel to your elbows or slightly lower.
- Press through your hands to straighten the arms and lift yourself back to the starting position.
- Repeat for the desired number of sets and reps.
Decline Machine Press
Decline press machines are easy to set up and very beginner friendly. If your gym has a decline machine press, it is a great alternative. They position your torso in a slightly reclined seated position to target the lower pecs.
In the decline machine press, you sit in a slightly reclined chair and start the movement by simply pressing the handles in front of you.
HOW TO PERFORM:
- Sit in the chair of the machine and grab the handles outside of your chest and press your palms out in front of you. Focus on squeezing your lower pecs as you straighten your arms.
- When you reach full extension of the arms, reverse the movement slowly and with control. Lower the handles until your pecs are in a stretched position, and repeat.
- Repeat for the desired number of sets and reps.
Dumbbell Bridge Press
This variation is like the dumbbell floor press, but rather than lying flat on the ground. You will raise your hips like you are doing a hip thrust.
Holding your hips above your head as you press the dumbbells engages your lower pecs. This minimal equipment variation also has the added benefit of strengthening your glutes, legs, and core while you train your chest.
HOW TO PERFORM:
- Lie on the ground with a dumbbell in each hand.
- Hold the dumbbells with an overhand grip directly above your chest. Hold your lower body in position as you lower the dumbbells towards your chest.
- Stop when your elbows graze the floor or when you feel your pecs stretch.
- Squeeze your chest and press the dumbbells back up.
- Repeat for the desired number of sets and reps.
CONCLUSION
While decline bench press in one of the popular and most common exercise to train your lower pecs, it may not be the optimal movement to target the lower pecs due to its limited range of motion and awkward position. The decline bench alternative discussed in this article are exercises that can target your lower pecs more efficiently.
