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In light of the decline in bench press popularity, it’s important to know about other exercises that can be done to target the same muscles. The decline bench press is a great exercise for chest, triceps, and shoulders, but it’s not the only exercise that can be used to build muscle. In this blog post, we’ll explain the different decline bench press alternatives and how they can be used to target the same muscles. By knowing about these alternatives, you can make the decision of which exercise is best for you and your goals. Got questions about decline bench press alternatives? Leave them in the comments below!
How is the Decline Bench Press Performed?
The decline bench press is one of the best exercises for building muscle and strength. It targets the chest, shoulders, and triceps muscles, and can be performed by lying flat on your back with feet flat on the ground, shoulder-width apart, and hands placed behind your head. Next, you lift your body off the ground using only your arm muscles – keeping your abs pulled in at all times! Hold the position for two seconds before lowering yourself back to the starting position. This exercise is great for targeting the upper body and can be a great alternative to the standard bench press.
What Muscles Does the Decline Bench Press Target?
There’s no denying that the decline bench press is one of the most popular weightlifting exercises around. But if you’re looking to target other muscles in your body, why not try one of these alternative exercises? They’ll help you build muscle at a slower pace, perfect for beginners or those who are new to weightlifting. Not to mention, these exercises target different muscles in your shoulders, chest, and back, so you’ll see results in all of those areas. So what are you waiting for? Try one of these great alternatives to the decline bench press today!
Top Decline Bench Press Alternatives:
The decline bench press is a classic exercise that many bodybuilders rely on for chest development. While it’s a great exercise, there are alternatives that may be more suitable for your goals. Consider these top decline bench press alternatives:
Incline Push-Up Depth Jump
If you’re looking to add muscle but don’t want the decline bench press to take a toll on your back and shoulders, incline pushups are a great alternative. They work the same muscles as the decline bench press, but with less stress on your body. Plus, they can be done at home or in a gym – so there’s no need to miss out on this effective exercise. Just like the decline bench press, incline pushups can be done at home or in an environment conducive to weightlifting; for example, in a gymnasium or training room. However, if you prefer doing them at home (or anywhere else), just make sure that you have enough space for yourself and some weights!
Main Muscle Group : Chest
Other Muscle Groups : Shoulders , Triceps
Type : Strength
Mechanics : Compound
Equipment : Bench
Difficulty : Intermediate
How to do it
1.) Start by positioning a box behind you and two aerobic steps to your sides in a push-up position.
2.) Get into a push-up position with your feet on the box and hands right in between the aerobic steps.
3.) Using your force, push yourself up off of the floor extend your hands up off of the ground and quickly move your hands onto the steps.
4.) Push yourself off of the aerobic steps and back onto the floor.
5.) Repeat for as many reps and sets as desired.
Decline Dumbbell Press
Decline bench press is a great alternative if you’re not interested in weight benching. It targets your chest, triceps and shoulders in different ways, making it an effective way to build muscle without the added stress of the weight bench. You can do decline dumbbell press with or without weights – there’s no wrong answer! If you’d like to try this exercise but don’t have any weights at home, consider using some plastic dumbbells instead.
Main Muscle Group : Chest
Detailed Muscle Group : Lower Chest
Other Muscle Groups : Triceps , Shoulders
Type : Strength
Mechanics : Isolation
Equipment : Dumbbell
Difficulty : Intermediate
How to do
1.) Start by lying on a decline bench so that your head is lower than your feet and having a grip on a pair of dumbbells with an overhand grip with your palms facing towards your feet.
2.) Hold the dumbbells directly above your chest so that their inner edges are touching.
2.) Lift the dumbbells up and hold them directly above your chest so that they are touching.
3.) Slowly lower the weights until they are in line with the top of your chest, squeezing your muscles, and hold for a count.
4.) Then, raise them straight up to the starting position.
Decline Dumbbell Flye
The decline flye is a great alternative to the bench press and can be used for chest, triceps, and shoulders workouts. It’s a great way to target the same muscle group as the bench press while adding some cardio-vascular elements.
Main Muscle Group : Chest
Detailed Muscle Group : Lower Chest
Other Muscle Groups : Shoulders
Type : Strength
Mechanics : Isolation
Equipment : Dumbbell
Difficulty : Intermediate
How to do it
1.) Start by lying flat on a decline bench with your head positioned lower than your feet.
2.) Hold a dumbbell in each hand keeping your elbows slightly bent and arms out at your sides facing straight down towards the ground so that you feel a stretch in your chest.
3.) Push the dumbbells up above your chest, squeezing your muscles and hold this position for a count.
4.) Return the dumbbells back to their starting position and repeat for as many reps and sets as desired.
Dumbbell Pullover
If you’re looking for a decline bench press alternative that targets your chest and triceps muscles, the dumbbell pullover is a great option. It’s an exercise that can be done at home with minimal equipment – just weight set and some space on the floor! This exercise not only tones your body but also strengthens important muscle groups in your chest and triceps, which are two of the most commonly used muscles in everyday tasks. So if you’re tired of being weighed down by heavyweights, give this decline bench press alternative a try!
Main Muscle Group : Chest
Detailed Muscle Group : Upper Chest
Other Muscle Groups : Triceps , Shoulders
Type : Strength
Mechanics : Compound
Equipment : Dumbbell
Difficulty : Intermediate
How to do it
1.) To begin this exercise; start off by placing a dumbbell standing up on a flat bench.
2.) With the dumbbell standing up, lye your shoulders flat down upon the surface of the bench with your hips below and your legs bent so that your feet are firmly upon the floor.
3.) Take the dumbbell with one hand and lift it straight up over your chest as the palms rest on the underside of one of the sides of the dumbbell.
4.) Lower the weight down in an arc behind your head, stretching out your chest, and hold for a few seconds.
5.) Return the dumbbell back to the starting position.
6.) Repeat this exercise for as many repetitions as needed.
Smith Machine Decline Bench Press
Main Muscle Group : Chest
Type : Strength
Mechanics : Isolation
Equipment : Bench
Difficulty : Beginner
1.) Start off by taking a decline bench and placing it underneath a bar on a smith machine, lowering the bar so that it is just above chest level, and laying with your head facing the back of the machine.
2.) Once in position grab the bar and release it, extending your arms until they are straight but not locked, then lower the bar until your arms are at about level with your chest.
3.) Hold this position for a count then return back to the starting position.
4.) Repeat for as many reps and sets as desired.
Vertical Dip
If you’re looking for an alternative exercise to help you build muscle, the vertical dip is a great option. It’s easy to do and can be performed at home with minimal equipment. Its benefits include improved shoulder strength and stability, which are essential in building muscle in this area of the body. Give it a try today and see how much stronger your muscles become!
Type: isolation
Primary: pectoralis major
Secondary: triceps brachii, deltoid
Equipment: body, parallel bars
Difficulty : Intermediate
How to do it
- Stand in between the parallel bars.
- Grip the handles of the parallel bars and push yourself up to the starting position with straightened arms.
- With your elbows close to your body keep your hips straight, lower your body forward by bending your elbows so your chest is leading as you go down.
- Raise yourself back up to the starting position and repeat.
- Repeat.
Decline Machine Press
If decline bench pressing isn’t your thing, you don’t have to miss out on the benefits of muscle building and weight loss. There are a number of alternatives that you can try- all of which will help improve your body composition in the long run. Some of these include using free weights, machines or resistance bands. The best way to find out which one is right for you is by trying them all out! Once you identify the exercise that works best for you, make sure to stick with it religiously so as to see results faster.
Main Muscle Group : Chest
Detailed Muscle Group : Lower Chest
Other Muscle Groups : Triceps , Shoulders
Type : Strength
Mechanics : Compound
Equipment: Machine – Strength
Difficulty : Beginner
How to
1.) Start off by adjusting the seat of the machine so that the handles are aligned with the lower portion of your chest and your back is rested upon the resting pad, as this will be your starting position.
2.) Slowly press the handles forward until your hands are fully extended and you feel a stretch in your chest muscles, making sure not to lock your elbows.
3.) Hold this position for a count then return back to the starting position.
4.) Repeat for as many reps and sets as desired.
Decline Dumbbell Together Press
Decline bench press is a great exercise to start building muscle. It targets the chest, shoulders and triceps muscles, making it a good exercise for people of all fitness levels. You can also do decline dumbbell together press using different weights and sets. This will help you target various areas of your body in an effective manner. Make sure to add this challenging exercise to your routine for maximum results!
Main Muscle Group : Chest
Type : Strength
Mechanics : Isolation
Equipment : Dumbbell
Difficulty : Intermediate
How to do it
1.) Start off by laying down on an decline bench with your feet flat on the floor or in foot holder, holding a dumbbell in both hands with arms extended straight over your chest.
2.) Then slowly lower your arms until they at about shoulder, keeping a 90-degree angle in your arms until you feel the tension in your chest.
3.) Hold this position for a count then return back to the starting position.
4.) Repeat for as many reps and sets as desired.
Frequently Asked Questions
What are the benefits Of Lower Chest Exercises?
There are many benefits of lower chest exercises that both men and women can enjoy. By targeting the lower chest muscles, these exercises help to tone and strengthen this area, helping to improve posture. Additionally, they can also help improve your overall strength and bench press performance by building more muscle in this area.
Can You Really Isolate the Upper and Lower Pecs?
The upper pecs and lower pecs are two of the most popular muscles in bodybuilding, but many people believe that they can’t be completely isolated. In fact, there is a decline bench press alternative which allows you to target these muscles more effectively.
To do this exercise, position yourself on a decline bench with your shoulders pinned against the padding and feet flat on the floor. Keep your chest up and press down through your heels to lift your torso off of the bench. Reverse the motion, lowering yourself until your chest is again resting against the bench and pressup back up to starting point.
How do you decline a press without a decline bench?
There is no one-size-fits-all answer to this question, as the decline bench alternative may vary depending on the weight and dimensions of the bench press bar. However, some methods of declining a press bar without a decline bench include incline press or dumbbell flys.
How do you simulate a decline bench?
There is no definitive way to simulate a decline bench press. However, you can perform the exercise using an incline bench or a decline bench barbell setup with lower weight. Additionally, you can lower the body position of the press by placing one leg on top of the other while keeping your torso upright.
Conclusion
If you’re looking to add muscle to your body, you need to start incorporating decline bench press alternatives into your routine. By targeting different muscles with different bench press exercises, you’ll achieve the bodybuilding results you desire. Make sure to check out our blog for more decline bench press alternatives and muscle-building tips!