Last Updated On September 26, 2023
The decline bench press is an excellent lower chest building exercise that helps with muscular hypertrophy and builds upper body strength. However, it requires you to have a bench press that can be adjusted into a decline position.
But, what happens if you don’t have the necessary equipment or want to freshen up your workout?
In this article, you’ll discover 8 of the best decline bench press alternative exercises around, so you can build your lower pecs without needing a decline bench.
Decline Bench Press Alternatives (8 Substitute Exercises)
If you want to work your lower chest muscles but can’t (or don't want to) perform a traditional decline bench press, then what should you do?
First off, don’t panic; there are plenty of alternative exercises out there for you to develop your lower pecs. The list below contains some of the best decline bench press alternative exercises around.
The best thing about the list below is that they can all be performed in your home gym.
1. Decline Dumbbell Bench Press
The traditional decline barbell bench press is excellent; however, the decline dumbbell bench press alternative allows you to get a slightly larger range of motion.
Usually with dumbbells you can get a deeper stretch at the bottom of the movement, resulting in more chest activation.
The exercise is an iso-lateral movement, so it should iron out any muscular imbalances that can occur from barbell work. However, you’ll find you can’t lift as much with the dumbbells as you would by doing the barbell decline bench press.
Nowadays my chest workouts consist of dumbbell pressing using incline, flat, and decline. While I don't think barbell bench press is bad, I do think my chest has benefited from switching to dumbbells.
One aspect I love is that it doesn't always require a spotter (unless you're lifting super heavy and need help getting the dumbbells up). There is no chance of you getting stuck under a heavy barbell with this decline bench press substitute.
Benefits:
- Develops a large amount of chest muscle.
- Irons out muscular imbalances.
- Doesn't require a spotter.
How to do it:
- Grab a set of dumbbells.
- Lie down on your decline bench press, securing your feet.
- Press the dumbbells upwards above your lower chest.
- Slowly bring the dumbbells toward your chest, allowing maximal stretch in the muscle fibers.
- Press the weight back up and repeat.
Tips From A Trainer!
- Don't touch the dumbbells at the top of the movement. This is unnecessary and I'd rather you used the energy to perform an extra few reps.
Recommended Equipment: Best Cheap Adjustable Dumbbells
2. Decline Dumbbell Together Press
This variation is also known as the “crush press” and builds the triceps and chest muscles. It’s thought that the constant squeezing of the chest throughout the movement elicits more stimulation and muscle growth.
Bodybuilders find this movement helps develop the mind-muscle connection to their chest. Performing this movement on a decline bench has the same effect but will focus primarily on the lower pecs.
Who doesn't love a lower pec exercise, right?
benefits:
- Gives your chest a great pump.
- Develops the mind-muscle connection.
How to do it:
- Grab two dumbbells and lie down on a decline bench press, ensuring your feet are secured.
- Hold the dumbbells in a neutral position (palms facing inward) and touch the dumbbells together.
- Press the dumbbells above your chest as you would for a regular pressing movement while maintaining the contact between the two dumbbells.
- Slowly bring the dumbbells back to the starting point and repeat.
Tips From A Trainer!
- Don't go too heavy at the start. Focus on feeling each and every rep in its entirety. Your chest will thank you for it.
Related Article - Different Types Of Dumbbells For Home Gyms
3. Decline Dumbbell Flys
As far as decline bench press alternative exercises go, the decline dumbbell fly is pretty decent and will stimulate muscle growth in your lower chest muscles.
It also blasts your lower chest with constant tension during the movement. It’s perfect for your home gym since it only requires dumbbells and a bench.
The only concern I have with this decline bench press substitute is that it places a lot of pressure on the shoulder and elbow joints. This alternative is a no-go if you suffer from injuries such as a rotator cuff tear or tennis elbow.[1]
I've often supersetted this decline press alternative with decline DB press and it's brilliant.
benefits:
- Works your chest through a wide range of motion.
- Great for home gyms.
- Places lower pecs under a lot of tension.
How to do it:
- Select your dumbbells and set your bench to a decline position.
- Push the dumbbells up above your chest while keeping a slight bend in the elbow.
- In an arc-like motion, lower the dumbbells taking your arms out wide.
- Stop at the bottom when your chest is at full stretch and return along the same path while squeezing your chest together.
- Hold at the top and repeat.
Tips From A Trainer!
- You won’t need to go too heavy on this movement; it’s all about the controlled motion and creating plenty of time under tension.
4. High To Low Cable Fly
Not everyone has a cable machine in their home gym. But, if you do, you're in luck.
You can target your lower pecs by performing a high to low cable fly. While the high to low cable fly isn’t as effective as the decline bench press, it’s an excellent alternative and shouldn’t be overlooked.
This decline bench press substitute is a killer when performed correctly and will leave you feeling the DOMS in your chest for days afterward.
Benefits:
- Suitable for all ability ranges.
- Wide range of motion is used.
How to do it:
- Adjust the height of the cables so they are above head height.
- Then take one handle per hand and step forward, creating tension in the cables.
- Lean forward slightly and bring your hands inward, meeting in the middle in front of your body. Then reverse the movement.
Tips From A Trainer!
- A personal favorite superset of mine is to combine this movement with push-ups. Try it out, it'll leave your arms and chest shaking (and super pumped).
Learn More - Best Chest Fly Alternatives
5. Decline Machine Press
If you’re lucky enough to have this machine in your home gym, then you’ll be off to a flying start when it comes to developing your lower chest.
This decline bench press substitute is a popular variant for beginners as they don’t have to worry about needing a spotter (it’s difficult to get the form wrong on a machine).
As it’s a machine, you’ll find it easier to perform than a free weight version of the decline bench press. The only real downside is the reduced range of motion compared to the decline bench press.
Sometimes I like using the decline machine press as a finisher for my clients. Using it at the end of their workout pumps their chest full of blood leaving them feeling like Zeus himself.
Benefits:
- Ideal for beginners.
- No stabilization required.
How to do it:
- Sit or lie down on your decline machine press and grab hold of the handles. (Some lower chest press machines require you to lie down, while others use a low handlebar position and seat you upward.
- Press the handles away from your chest.
- Slowly bring the handles back toward your chest and then repeat.
Tips From A Trainer!
- Have a play around with the tempo of your reps. Fast powerful pushes with a slow and controlled negative is a personal favorite of mine. Give it a try, don't be afraid to experiment.
Required Equipment - Best Chest Press Machines
6. Vertical Dip With Forward Torso Lean
The vertical dip has long been touted as one of the best compound movements for developing your upper body strength, particularly the chest and triceps.
However, a minor adjustment to the form can make this one of the best decline bench press alternative exercises for targeting your lower chest.
All you need to do is tilt your torso forward while you perform each rep. This slight tweak helps you hit your lower chest muscles significantly, causing muscle growth and strength gains.
Since I added this decline bench press substitute to my workout I've noticed my lower chest and triceps have filled out.
I can't see myself taking this exercise out of my workout anytime soon.
benefits:
- Uses your body weight.
- Develops a thick chest.
- Excellent strength builder.
How to do it:
- Stand in front of a dipping station and lift your body with your arms locked out.
- Lean forward slightly, so your body is no longer completely upright. (It helps to look downward).
- Lower your body by bending the elbows until your arms reach 90 degrees, where your chest will be at full stretch.
- Press yourself back up to the starting position.
Tips From A Trainer!
- Struggling with dips? Use a resistance band to assist your movements. Using a resistance band can remove some of your body weight, helping you perform more reps.
See Also - Dips Vs Push Ups
7. Incline Push-Up With Underhand Grip
The incline push-up is a brilliantly minimalistic way to build your lower chest muscles. All you need is yourself and some form of elevated platform such as stairs, couch, bench, table, you get the idea. This is one of my favorite exercises to do at home.
I've even performed this exercise on a hotel bath tub before, so it's ideal if you're on the move.
While the incline push-up position reduces the amount of resistance your chest has to push against, it does target the lower pecs more efficiently than regular push-ups.
I’ll admit it’s not on the same level as the decline bench press, but it’s an excellent substitute if you’re unable to use a decline bench press.
By reversing your grip (underhand grip), you shift the focus onto your lower chest. It’s worth noting this movement does place more stress on the shoulders than the regular decline bench press, so it might not be suitable for everyone.
I've struggled with this movement in the past due to low wrist mobility, but if you don't have a wrist or shoulder issue, this decline bench press substitute should be fine.
benefits:
- Great if you're on the move.
- Uses your body weight.
- Doesn't require a lot of space.
How to do it:
- Find a low stationary object that you can push against, e.g., stairs or bench.
- Position yourself in front of it and place your hands on the platform.
- Straighten your body, bracing your core muscles.
- Lower your body towards the platform and push your body back up until your arms lock out.
- Repeat this movement until your set is complete.
Tips From A Trainer!
- If you're looking to make this decline bench press substitute easier, elevate your hands on a higher platform. The more upright you are, the less force is placed on your chest and triceps.
Related Article - Bench Press Vs Push Ups
8. Dumbbell Decline Floor Press
The decline floor press is one of the most straightforward decline bench press alternative exercises to perform. It requires very little equipment and doesn’t take up much space. It’s ideal for anyone with a small home gym with limited equipment and space.
And can be useful if you're traveling and need to use a hotel gym (which usually only has one bench press).
One of the best things about this substitute for decline bench press is that it’s relatively safe to perform without a spotter.
The regular decline bench press 100% requires a spotter as the last thing you want is to be stuck under a heavy bar. Luckily, you won’t have this problem with the dumbbell decline floor press.
I love the fact that a spotter isn't required. There's nothing quite as scary as decline bench pressing without a spotter, so performing this alternative is a breath of fresh air.
Related Article - Floor Press Vs Bench Press
benefits:
- Minimal space required.
- Great for all ability levels.
- No spotter required.
How to do it:
- Lie on the floor with your dumbbells.
- Rest the dumbbells on your chest and perform a glute bridge.
- Press the dumbbells upward and slowly bring them back down to the starting point.
- Repeat each rep until your set is completed.
Tips From A Trainer!
- Keep your hips up as high as you can throughout the movement and don't let them drop. If they drop, the movement is no longer a decline bench press substitute.
Benefits Of The Decline Bench Press Exercise (Is It Necessary?)
The decline bench press entails you performing the bench press exercise with your body on an angle (head lower than your legs). Doing so increases your lower pec activation causing muscular growth and strength gains.
The main advantage of this exercise is that it has a smaller range of motion and allows you to lift heavier than you would during a regular bench press.
Many gym-goers perform this exercise as it carries over to your regular flat bench, improving your overall bench press lift. Another reason it’s popular is that it doesn’t require much work from the shoulders; this is ideal for anyone with shoulder injuries.
It’s worth noting that not everyone performs decline bench press, and that’s ok. There are many ways to build the lower pecs including all of the exercises I mentioned above.
What Muscles Does The Decline Bench Press Work?
Pectoralis Major
While the pec major (upper chest) is used during the decline bench press, it’s not the primary part of the chest being used. During the decline bench press, the pec minor (lower chest) is the primary driver and will produce most of the force required to move the barbell.
Triceps
The triceps are one of the main muscles involved in any bench press movement; the decline bench press is no exception. During the decline bench press, your triceps work incredibly hard to not only stabilize your arms but to press the weight upwards and create the lockout portion of the press.
Deltoid
Due to the smaller range of motion during the decline bench press, the activation of the deltoids is somewhat limited.[2] The angle of the bench causes the lower pecs to work harder and removes a lot of stress from the shoulders. This is the ideal situation for anybody with shoulder issues.
Biceps
Even though the decline bench press is a pushing movement, the biceps are put to work as they act synergistically to the triceps. The biceps are needed to stabilize your arms, particularly in the decline position.
How Do You Make A Decline Bench At Home?
Firstly, if you have a regular bench press, you can always place a 45lb Olympic plate under the foot of the bench to elevate it.
This will cause the bench to be on an angle, and you’ll be able to perform a decline bench press without needing to get the tools out.
But, if you’re looking to make a decline bench press at home, then you should follow these steps:
- Collect the relevant materials: Timber or steel, foam or sponge (for comfort), and any fixings (nails, screws, etc.).
- Build your frame – Be sure to set the angle so it’s roughly 15-30 degrees.
- Apply the foam or sponge to the back pad of the bench.
- Test your equipment without weight; if it feels secure, only then should you use weight.
See Our Full Guide - How To Make Your Own Bench Press
Common Questions About Decline Presses
You can decline bench press at home without a bench by performing the decline dumbbell floor press. Other options include using cables and resistance bands to perform a high to low cable chest fly, or chest dips.
Both the incline and decline bench press are fantastic chest builders. The incline primarily targets the upper chest and the decline bench press works your lower chest.
Yes, decline is easier than flat bench. Many gym-goers find they can lift up to 125% body weight with relative ease. This is due to the reduced range of motion during a decline bench press.
See More - Best Push Up Substitutes
Conclusion
If you want to develop a god-like upper body, you need a great-looking chest. One of the best ways to achieve this is to build your lower pecs, and the decline bench press is one of the best ways to accomplish this.
However, if you don’t have the facilities to perform this movement or can’t for some reason (such as an injury), you should perform one of the 8 best decline bench press alternatives mentioned in the list above.
Choose a few of them to add to your workout routine and watch your lower pecs grow.
References:
1.https://www.mayoclinic.org/diseases-conditions/rotator-cuff-injury/symptoms-causes/syc-20350225
2.https://my.clevelandclinic.org/health/body/21875-deltoid-muscles
