Bench/dumbbell press forms the primary movement for chest development. The "lower chest" isn't a muscle. I'm working on it with my physiotherapist and naturally he told me to stop benching for some time, until we fix it. Press question mark to learn the rest of the keyboard shortcuts. Focus most of your chest work on the dumbbell bench press and keep your feet up. I cannot find it right now, but I remember reading a study somewhere that did comparisons between incline, flat, & decline bench which came to the conclusion that flat bench is the most effective way of training chest muscles. Any alternative to the barbell bench press should include a heavy focus on the chest muscles, including the fibers of the lower and upper pec. Below, we’ve curated 12 bench press alternatives to build your pectoral muscles. The aesthetics of your lower chest depends on the overall size of your pectoral muscle (which is increased through general chest training and no specific part can be isolated), your body fat, how you store said fat, and just plain old genetics. BTW, you really don't need to target your lower chest. Dips emphasize your lower chest, so they are most like decline bench presses. 3. Any alternative to the decline bench press should include some sort of dumbbell variation. Any suggestions would be awesome. I'd do dips even if there was decline bench. Banded Single-Arm Overhead Landmine Press This new gym i signed up for does not have a decline bench press, so I've had to do declines with dumbbells. 1. Lastly, the decline push-up is a simple yet effective alternative to the decline bench press and activates the pecs in a very similar way. I ordered mine today so I have 10-12 weeks to find one. Cookies help us deliver our Services. A bench to perform incline and decline bench press, leg curls and leg extensions? The decline sit-up has its merits, but as soon as excessive front-sided loading get thrown in, it quickly gets ugly. Then ultimate chest gains shall follow! Yeah I'm aware of that but when I see fitness youtubers such as Jeff Cavaliere or ScottHermanFitness posting shit like [this] (https://www.youtube.com/watch?v=Opctf0dkpVw) I don't really know. Decline is waste of time. If you’re really looking for an exercise similar to the decline bench press, the decline fly might be your best bet. Let the bar settle by depressing your shoulders into the bench. Ditch the decline bench press and focus instead on wide dips. Slap a plate or two underneath the front of the bench so you're on a slight decline angle. In a decline bench press, the bench is set to 15 to 30 degrees on a decline. Any alternatives to decline bench press/barbell? The only problem is that my wrists fucking suck and getting into position with the dumbbells without a spot is a pain in the ass. Don't worry to much about missing out on angles, but focus more so on mind-muscle contraction. The clavicular head is what people are talking about when they say "upper chest", then the rest is your chest. If an area of the chest is lagging, then begin with it on chest day. Exactly. Isolating the lower part of your pectoral muscle is not possible as the entire muscle contracts on any chest movement. not really worth it. It's all the same head of the pectoral. Which one is more compatible with the Tonal? Overhead Press Alternatives 1. Pretty much every pec tear I’ve ever heard of came on the heels of moving or attempting to move serious pounds with a barbell while lying on a bench. These are performed almost exactly the same as conventional close-grip bench presses, except that they're done while in a decline position — from a supine position lying on a decline bench that should be set between 10 and 25 degrees of declination. I am sedentary outside of the gym, and my only cardio is walking. The lower region gets trained and developed alongside with the other regions of the muscle. If you have mastered the chest press machine, the Smith machine bench press is your next logical step. I guess do the hilly billy 5 degree decline is better than nothing. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Just train your chest in general. Thanks for your question. Do bench and dips. I cannot find it right now, but I remember reading a study somewhere that did comparisons between incline, flat, & decline bench which came to the conclusion that flat bench is the most effective way of training chest muscles. Press J to jump to the feed. They help you control the barbell as you bring it down, and initiate the drive from your chest to the mid-range. This positioning makes it so you can lift a bit more than a traditional bench press. I'm trying to target my lower chest, been doing cable crossovers but doesn't feel much emphasis on my lower chest... Just do normal bench press, decline is virtually interchangeable with it. FST-7. You have a pectoral muscle with a sternal and a clavicular head. You’ll be using a decline bench just as you would with a decline bench press, but you’ll need two dumbbells rather than a barbell. Looking for a bodyweight alternative to the bench press? REVERSE GRIP BENCH PRESS. 5 sets of 5,4,3,2,1 reps, 2 minutes rest in between. ... help Reddit App Reddit coins Reddit premium Reddit gifts. The flat bench press is a much more natural fluid movement, compared to your everyday activities. Alternative for Bench press ? But I see no cons in doing decline as well, takes pressure off your shoulders and makes you use different stabilizers. Sounds like a good gym. Really any push exercise. The pec muscles are mostly used in the bottom range of the bench press. Exactly. Seriously. Hey guys, recently I've been trying to get into lifting and needed some tips. But since you're asking for an alternative, I love … Almost all of the workout plans I have researched online include bench pressing and all of them (as they should) highly recommend a spotter, especially for beginners. However, just like the incline chest press, there are some cons. Report Save. Archived. Shoulder Pain. Grab a decline bench and then the bar with a shoulder-width grip. They have a wooden block I can use, but I am getting about a 5 degree incline. Guillotine Press (image via YT Total Fitness Bodybuilding) Also known as the Gironda neck press, the guillotine bench press was a favorite of Vince Gironda, the “Iron Guru.”Gironda was one of the first celebrity fitness trainers and worked with many actors and bodybuilders, including Clint Eastwood, Cher, and Mr. Olympia Larry Scott.. In my gym there is no incline barbell bench press. Takes a couple sessions to get used to, and if you're going to move 85%+ please have a spotter. This exercise is also great for building triceps size and strength. But the benefits are that you can load it heavier, it works a different angle, is easier on the shouders, and removes a lot of the front delt influence compared to flat bench. With a decline bench, the bottom end of my rep (the stretch) is at a different angle that I can only achieve with that decline angle, and while its true its the same muscle activation, I can't replace getting that deep stretch that I love. Created by Hany Rambod and used by Phil Heath, Jay Cutler, and others, FST-7 stands for Fascia Stretch Training 7. Does anyone use a different bench? No cable cross over of any kind. Good alternatives to the chest press machine include: Smith machine bench press . There's no need to try and target the lower chest. New to lifting, need some bench press alternatives. Do a deep inhale and tighten your upper back, lats, and core. Personally I feel like my lower pectoral muscles get a lot of activation from flat bench press, so flat is enough for me. Read Also:2020 Popular Alternative Sites of KissCartoon #5: Decline bench press. I am trying Jim's shortcut to shred and one workout he calls for flat bench, to incline press. My gym does not have a decline bench of any kind. Is there a good decline bench press alternative to work the lower pecs? Dumbbell decline bench press Muscles worked: Lower chest, triceps, and anterior deltoids. Another alternative to the decline bench press is the incline push up, using a low stationary bench and keeping your body flat with your hands on the bench in a traditional push up position is great for increasing the resistance against your chest muscles and encouraging chest growth. While doing so, you need to do certain tasks that are discussed below. There may be no greater insult to spinal health in sport or fitness than the GHD ball toss event you see at the CrossFit Games. to decline smith press. The shorter ROM and elevated risk of serious injury usually have people suggesting dips or even just more normal benching instead. Its variations, which include the incline and decline bench presses are also used widely in the strength & conditioning world. But since you're asking for an alternative, I love doing dips to failure near the end of my chest workout. They got a flat and a decline, but no incline. Much appreciated! All chest movements (Pec major/minor) have the same origin to insertion. I lean forward, look down, get that stretch at the midpoint of the rep, then imagine using my squeezing chest muscles to squeeze myself back up to the beginning position (if that makes sense), New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. 3 – Decline Close-Grip Bench Press. If you do use the barbell bench press and want to build your chest, keep the reps in the higher hypertrophy range. 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 … This angle places your upper body on a downward slope, which activates … Decline bench press is by far the least utilized press in the gym, but it has some noteworthy benefits. FST-7 has made more headlines the past couple of years than any other training system because of who all follows it. First, just three general tips. Parallel bar dips are another bodyweight bench press alternative. Don't forget dumbbell flyes and do some incline work. Dips, push ups, bench, dumbbell press, etc. Close. My gym doesn't have benches with the ability to do decline, only incline. Want to build your pecs without a barbell? Hi, I'm having a shoulder pain while I bench, which starts even with an empty barbell. Just focus on training the chest and losing fat if you're unhappy with how your chest looks. On the downside, dips can be hard on your shoulders – maybe even more than bench presses. Works upper pecs even better than incline, and adds a little bicep work there as well, while reducing strain on shoulders and elbows by A LOT. Decline Barbell Bench Press. Bench Press Alternatives The standard barbell bench press and its incline and decline variations are useful for pec development, but I prefer to use them in more non-traditional ways. Press question mark to learn the rest of the keyboard shortcuts ... "Electromyographical Activity of the Pectoralis Muscle During Incline and Decline Bench Presses" by Glass and Armstrong. Best For The Bench Press: Gorilla Sport Heavy Duty Weight Bench This fixed-position flat bench is built to withstand 300kg of weight, which covers any weight you’re going to be lifting. By using our Services or clicking I agree, you agree to our use of cookies. The barbell is lifted off the rack and held at arm's length. This reduces shoulder stress and emphasizes pec engagement during the bench press. No decline bench. Dips. Can anyone suggest alternative exercises that are just as effective? It is a safe and effective machine exercise that also mimics barbell bench presses. I take it you mean are there other exercises you can use to target the lower chest. Alternative for Bench press ? Flat bench, studies show there's virtually no difference in muscle activation. Shoulder Pain. Decline bench is generally poo-poo'd. I do a few dips afterwards to just get a final hit on them. 4. Posted by 1 year ago. So I guess my options are to get a bench (the benches are adjustable, just not the one on the bench) and pull it over to the smith machine, make it incline and do incline bench press there or to get an incline and just do dumbbell bench press. Use the vertical plate press instead. To perform the push-up, simply place the feet on a bench or step and perform a set of full push-ups. Press question mark to learn the rest of the keyboard shortcuts, https://www.elitefts.com/education/training/the-young-skinny-training-with-add-guys-guide-to-gaining-mass-and-strength/, https://www.youtube.com/watch?v=Opctf0dkpVw. With a decline bench, the bottom end of my rep (the stretch) is at a different angle that I can only achieve with that decline angle, and while its true its the same muscle activation, I can't replace getting that deep stretch that I love. It's incredibly underrated, but it's what got me to bench 320 in competition. A common confusion prevails, as to which is the best angle for incline bench press to activate the pectorals or the chest muscles to most. https://www.elitefts.com/education/training/the-young-skinny-training-with-add-guys-guide-to-gaining-mass-and-strength/. 6. share. Routine: For the first six months, I did Reddit's Bodyweight Fitness routine. Then I got a gym membership and started Reddit's PPL routine. 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