Make sure your palms are rotated completely under the dumbbells, squeezing them tight. The decline dumbbell bench press is a chest exercise that also indirectly targets the shoulders, triceps, and core. Hi! Our passion is to empower fitness businesses to think big when it comes to growing their business. Lower the weights slowly until they reach your chest, then push the dumbbells back to starting position. 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 decline bench press can be an effective exercise to improve the development of your lower pecs. In a decline bench press, the bench is set to 15 to 30 degrees on a decline. Get the latest on fitness, nutrition, and wellness every week, Get exclusive access to discounts and the latest onfitness, nutrition, and wellness delivered straight to your inbox, Free shipping on domestic orders over $99, Join our email list and receive member-exclusive promos, We're committed to an amazing customer experience, Your payment information is encrypted and never compromised. On your descent, breath in, brace your shoulders, and tighten your ups, then breath out on your ascent, pushing the weight back up. The decline bench press primarily targets the lower part of the pectoralis major muscles. The decline dumbbell press exercise is primarily used for the lower pectorals it does place a great deal of stress on . The closer we get to the top position, the more our triceps take over the movement. This is because dumbbell variations will undoubtedly use other muscles to facilitate movements, such as the triceps and shoulders. It is for this reason a barbell was not used. When pressing heavy weights on a flat bench, some people arch their back to hoist the weight up. Focus on proper form and muscle activation by starting with a lightweight. A mistake here is to press the dumbbells up and back, which brings them over your head, reduces chest activation, and shifts the emphasis on your shoulders. Novice exercisers should develop strength using an incline or flat bench press to begin. April 21, 2023 by Steve Theunissen According to gym lore, to work the entire chest you do the flat bench press, to target the upper portion of the pecs you do the incline bench and to focus on the lower pecs, you do the decline bench press. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. If you have the cables set above your shoulders, youll target the lower chest to a greater extent than if you have the cables set either at or below shoulder height. Think about creating an arrow shape with your arms and head. The rectus and transverse abdominis, internal and external obliques, and glutes also contribute to the decline press. The goal was to isolate the lower pectorals by performing this moment in a deep and controlled movement pattern. The exercises below are the best decline bench press alternatives to target the lower chest. This article is an extension to my Top 9 Flat Bench Press Alternatives. Your head, shoulders and glutes should fully contact the bench, with a slight arch in your lumbar spine. If you have not reached your desired amount of reps because the position and/or weight has become too hard, all you need to do is drop your hips back to the ground and continue into a traditional dumbbell floor press. If you're looking to build shape in the lower, or sternal region, the decline dumbbell press is your move. The same study found that decline bench press six-repetition max performance improved with a wider grip position versus narrow or medium grips. Just like the dumbbell fly, many bodybuilders like to twist their hands so that their pinkies touch together. Necessary cookies are absolutely essential for the website to function properly. Copyright 2000-2020 | Exercise.com | 15310 Amberly Dr Suite 250, Tampa, FL 33647 | Privacy Policy | Terms & Conditions | CCPA Dumbbells are one of the best training implements in the gym to build a bigger and stronger chest. Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. For general strength building sets, athletes can perform lower repetition ranges for more sets. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. Doing the decline press with a pair of dumbbells is even more beneficial. Plus, flared elbows prevent you from lifting as much weight as possible because the dumbbells are farther from your body. A great alternative to the decline bench press that only requires a pair of dumbbells. As you breathe out, push the dumbbells up using your pectoral muscles. Like most other exercises, several variations of the decline dumbbell bench press exist, that may isolate, focus, or incorporate different muscle groups, for specific training purpose and intent. A greater declination has the potential to be too extreme. 4 Powerful Benefits Of Greens And Reds Powders, The 9 Best Supplements For Faster Muscle Recovery, Smith Machine Decline Barbell Bench Press. The bench press activates the front shoulder muscles known as the anterior deltoids as synergists, or muscles that help other muscles complete a movement, but a declined angle may reduce the focus on the delts. 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, no matter your training goal. Doing so is essential for shoulder stability and proper pectoral activation. We often turn to the apparent exercises for chest growth: flat bench, incline press, and flyes. Step 4: Once you have assumed a deep and stretched position in the bottom of the decline bench press, press the weight back up to the locked out position, and repeat. Additionally, decreased shoulder stress in the decline bench press could make this a good pressing alternative for lifters who would like to bench press however cannot often handle the discomfort of flat and/or incline bench presses. All you need is something sturdy to press off of, such as a chair. If necessary, ask someone to spot you during this exercise. Read our detailed analysis on the, The triceps are responsible for elbow extension, which occurs in the decline bench press. How To: Decline Dumbbell Press | Muscles Worked And Benefits This is an excellent alternative to the decline bench press at home, as you can perform it on a couch, chair, or stool. Perform 10 reps of the decline press and as many reps as possible with the bodyweight exercise directly afterward. Below is a step-by-step guide on how to properly set up and perform the decline bench press, more specifically the dumbbell decline bench press. The idea is not to load the exercise substantially but perform a high number of reps that gets you closer to your fatigue limit. Other Push-Up Guides: Why Do I Feel Push Ups In My Shoulders? The decline fly is another dumbbell variation that targets the lower chest. This would look like rotating the dumbbells so that your pinkies touch together at the top. Though the jury is still out on whether the decline press is conclusively better than the flat bench in that regard, some may experience more stimulation especially in the lower chest due to the exercise's greater range of motion. Setting yourself up on the decline bench is more difficult and can lead to pressing with a rounded upper back. Palms should be turned slightly inward. Swolverineis an athleteand active lifestyle brand. (2020), 9 Best Close-Grip Bench Press Alternatives, Lie down on a decline bench press and start with the dumbbells on either side of your chest, Drive your arms straight up, ensuring you are pressing over your sternum (not face), Return the dumbbells to the start position using a 2-sec eccentric tempo, Lie down on a decline bench press and start with your hands in a neutral grip (facing each other), Place the dumbbells together and squeeze your chest, Drive your arms straight up, while at the same time, continuing to apply pressure with the dumbbells, Return the dumbbells to the start position always squeezing the dumbbells together, Lie down on a decline bench and start with a pair of dumbbells in each hand with your palms facing together, As you fly your arms open, slightly turn your hands so they point toward the ceiling, Ensure your arms are flying in a straight line down from your sternum, and avoid bringing the dumbbells back toward your shoulders, Once you feel a deep stretch, pull your arms together and squeeze your inner chest, Grab a single dumbbell in the base of your two palms, Bring your arms straight in front of your chest holding the dumbbell, With only a slight bend in your arms, let the dumbbell fall behind your head so that your arms are parallel to the floor, Return your arms to over your body by thinking about pulling the dumbbell upward. That said, training the decline bench press, as opposed to just training the flat bench press, allows a lifter to take advantage of developing the chest muscles from various angles, working with heavier loads, and decreasing potential strain on the shoulders from constant flat and incline benching. Pros and Cons of a Decline Bench Press | livestrong 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. I dont like to go too heavy on this exercise because I find it pretty hard on the shoulders if done incorrectly. Lie back on a decline bench and extend your arms straight above you . Your browser does not support iframes. Decline Bench Press | How To & Common Mistakes Instead of using dumbbells, you can grab two 10lb or 25lb plates and squeeze them together with your palms as you perform the same range of motion. The middle deltoid head also works to some degree but mostly to keep the shoulder joint stable. If you want more details on this exercise, I wrote a more in-depth guide covering it called the Plate Pinch Press. Instead, press the dumbbells up carefully and only tap them at the top. If using really heavy weights, it is best if a partner gives them to you as you lay down. To avoid this weak and compromised position, keep your elbows tucked in throughout each repetition. The fibers in the lower chest move horizontally and up. The decline bench itself, provides more added benefits in regard to muscle targeting and specific stimulation. Decline Bench Press Exercise Guide | BarBend Dumbbells can also allow for a greater range of motion for the chest muscles when compared to the standard barbell variations. If you can't lower yourself under control until the biceps make contact with the forearms, go back to collecting stamps, or maybe perform the decline close-grip bench press movement until your elbow extension strength is sufficient. This works more of the lower chest. Decline dumbbell bench press is one of the best compound chest exercises, working multiple muscles groups, and joints all in one fluid motion, for bigger gains and better performance. The decline press makes this compensatory action less possible due to the angle of the body, possibly saving you back pain or injury. 9 Decline Bench Press Alternatives (By A Certified PT) - Strong Home Gym This is an excellent alternative if youre wondering how to do a decline bench press without a bench. The decline dumbbell bench press is the closest variation that you can do to the barbell decline bench press. Here are a few frequently asked questions that I get around the topic of decline bench press alternatives: If your goal is to develop your lower pecs, you dont need to do a decline bench press. Similar to dumbbell decline bench press, your bodys position and angle of pressing allow you to emphasize the lower chest. You might have a lot of experience with the bench press, but the decline version takes time to learn. Focus on light weight, high reps, and creating a strong mind-muscular connection. Related Article: Touch and Go Bench Press: Should You Pause On Your Chest? (General tips) - When you finish your reps, carefully place the bar back on the rack. Both variations are good to include for well-rounded pectoral strength. Decline Dumbbell Bench Press: How To, Tips, Benefits - Swolverine I explain more in my article on Why Do Your Lats Get Sore After Push-Ups. BarBend is an independent website. Decline Dumbbell Bench Press - Chest Exercise - YouTube This website uses cookies to improve your experience while you navigate through the website. The decline dumbbell bench press is a compound movement and activates multiple muscle groups such as the pectoralis major, anterior deltoids, and your triceps. As you descend, follow your bend your elbows at a parallel 90 degrees, then push back up bringing the dumbbells together, while still keeping a slight bend in your elbows, not locking out. Deciding Between the Flat, Decline, and Incline Bench Press - BarBend 5 Mistakes Men Over 40 Make With Weight Loss, Men's Health, Part of the Hearst UK Wellbeing Network. Below are three primary training goals and programming recommendations when utilizing the decline bench press into specific programs. You need to avoid bending your arms too much as you bring your arms down toward the floor. While some gyms may not have a bench that is designed specifically for the decline bench press, the exercise can also be performed with dumbbells. 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 than dumbbell variations. Made for the elite athlete and the strong-willed our products were designed to fuel your athletic performance. The decline dumbbell bench press is an advanced chest movement, and we advise building a suitable amount of chest strength through the seated chest press, dumbbell press and incline press, as well as working on core strength and stability, before attempting the decline. Discuss other shoulder and chest exercise alternatives with your doctor. On a personal level, Ive been dedicating myself to the world of powerlifting for the past 15 years, having both competed and coached at the highest level. Like most resistance training, be sure to get medical clearance from your doctor and/or trained health professional prior to starting a training program. The decline dumbbell bench press is an advanced chest movement, and we advise building a suitable amount of chest strength through the seated chest press, dumbbell press and incline press, as well as working on core strength and stability, before attempting the decline. As mentioned above, the decline press takes some time to get used to, so start with a lighter weight that lets you practice proper form comfortably. Flat and decline dumbbell bench presses are similar because they have the same range of motion and work the same muscles. Repeat the movement for the prescribed amount of repetitions of your training program. All areas of the chest respond best in the low (4-6) or moderate (8-12) rep ranges. and then be sure and browse through the decline dumbbell bench press workouts on our This will be your starting position. require no equipment at all. In addition, dumbbells force each side of your pecs, shoulders and triceps to do equal work. (4 Reasons). Step 1: Start by assuming a supine position on a decline bench, ideally with the feet secured properly to avoid sliding off the bench. Hurry, Ends Monday! So, exercises that force our arms to move in the opposite direction (horizontally and down) stimulate that area well. If you're okay with that, click "Accept". Though the lowered position of the decline press aims to boost your range of motion, you can seriously stunt that range if your grip is too wide. On this blog we share all the things we wish we knew when getting started. Log your workouts and track your exercise progress for free. You may have a seated chest press machine, which is great at targeting your total chest. With a barbell, we can only move as far as the barbell will allow. Are Workout Splits Better Than Full-Body Sessions? Hevy #1 Workout Tracker & Planner Gym Log App, Home > Exercises > Chest > Decline Bench Press (Dumbbell) How to Instructions, Proper Exercise Form and Tips. exercise Plus, declined chest flyes are beneficial for introducing yourself to decline work before learning how to press. 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. Related article: Should Powerlifters Do Incline Bench Press? The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. Also, dont be surprised if your lats get sore after doing this push-up variation. Cable crossovers can be done at a wide variety of angles. Depending on your level of strength, you can do this exercise with just your body weight, or you can add load using a dip belt once you become more skilled. The anterior deltoid is slightly active in most pressing movements. If our goal is more on the strength side, we can always choose the same chest exercises but perform them with heavier weights and lower reps. 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. What Are the Benefits of a Decline Dumbbell Press? This alternative shares some of the same restrictions as another similar dumbbell exercise. Some people prefer to do this variation kneeling as it prevents any cheating by swinging your body-weight to move the load. Below are two (2) decline bench press variations that can be used by coaches and athletes to keep training varied and progressive. 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. They work your pecs where they attach to your clavicle and sternum "because you have greater range of motion with dumbbells," she continued. Ramp up your load and volume slowly overtime. In fact, I like to use these low-load and bodyweight exercises at the end of a workout to burn out the lower pecs, or as a superset with other exercises to make them more difficult. Caution: When you are done, do not drop the dumbbells next to you as this is dangerous to your rotator cuff in your shoulders and others working out around you. Equipment needed: Dumbbells, Bench. The triceps are responsible for elbow extension, which occurs in the decline bench press. The dumbbell squeeze press is a neat variation that can result in slightly better pectoral activation. The 13 Best Bench Press Alternatives for a Stronger Chest, The Incline Bench Press Targets Your Upper Chest for Stronger Pecs, American Chiropractic Association: Weight Lifting Modifications for Shoulder Tendonitis & Impingement Syndrome. You also have the option to opt-out of these cookies. Before getting into the specifics of the decline dumbbell benefits, understand how to do it properly. Decline Dumbbell Bench Press - Chest Exercise MyTraining App 12.3K subscribers Subscribe 587K views 8 years ago Chest Exercises - Male Decline Dumbbell Bench Press - Chest Exercise Subscribe. We only use reputable scientific based peer-reviewed studies to reference our content, and the best personal trainers to advise us. Unlike a barbell, a pair of dumbbells can touch at the top and go further down past the chest at the bottom. Use code: ZEROJF. How to Do a Decline Chest Press: Techniques, Benefits - Verywell Fit Dumbbells can also be more helpful for developing your pectoral muscles individually, regardless of any muscular imbalances, Gentilcore said. In this set up below the feet are not secured, as there was not access to a proper decline bench. Always focus on executing proper form. Set a weight bench at a 30 percent decline. Utilize different dumbbell and barbell variations within your training program. As we press the dumbbells up, our triceps contribute significantly, allowing us to extend our arms and finish each repetition. All rights reserved. The reverse grip bench press is a good way to add variety and challenge to your workout, as long as you keep a few safety considerations in mind. 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. For most of these decline bench press alternative exercises, you will need a decline bench, which most commercial gyms should have available. Dont pay attention to the weight. While the decline bench press can be an effective exercise, other alternatives can target your lower pecs similarly or to a greater extent. You can modify the exercise at any time if the weight or the bridge position becomes too difficult. Registered in England 112955. In this wider grip, you can activate your lower pecs more. While you can do the incline push-up as part of the main workout, I like to use it as a warm-up for other bench press variations. The most popular alternative to the decline dumbbell press is the barbell version. If you start bending your arms more than the initial crack at the elbows, youll start to engage your triceps to a greater extent, defeating the purpose of activating your lower pecs. Bench press variations like the flat and incline bench press both are highly beneficial for overall chest development and pressing strength, however little is discussed about the decline bench press variation.