Because of the bench angle, the decline bench press usually features a shorter range of motion. When your arms reach perpendicular to the ground, lower them back to start. There is no need to raise the seat past the 30 degree mark. The bench press is one of the best-known exercises for developing a killer chest — aka the bench is probably one of the most popular pieces of equipment at your gym. Leave a comment below. Instead of the flat barbell bench press, I what I consider one of the best alternative exercises for bench pressing, the incline bench press. Perhaps you can’t use the bench press because you don’t have a spotter, or because the bench station is constantly being hogged by the same 3 gym members. It stands to reason that if the incline barbell bench press is a rock solid variation, incline dumbbells would be a good choice as well. Pause at the top, then lower the weight until your arms touch the ground. 12 Bench Press Alternatives to Build Size and Strength Things to consider. The flat bench dumbbell bench press is a very underrated mass builder. When she’s not working out with her husband or chasing around her young daughter, she’s watching crime TV shows or making sourdough bread from scratch. Comparing Sumo And Conventional Deadlifts, The Close Grip Bench Press Mistake You’re Probably Making, 12 Hot CrossFit Girls to Follow on Instagram, 19 Amazing Before & After Bodybuilding Transformations. A floor press is basically a bench press on the ground, so it works the same muscles. Push the barbell up by extending your arms. Pick two to three of the following moves to incorporate into your workout twice a week and watch that upper body grow. Push the weight away from your body, keeping your feet on the floor. Stagger your stance, lean forward, and, with a slight bend in the elbow, begin to pull your hands together. Dumbbell Bench Press. Aim for 3 sets of 12 reps. The dumbbell bench press is a close variation to the … Here’s why you should prioritize incline bench … Hold a dumbbell in each hand, and lie with your back flat on the bench. Because you can feel your shoulder and back engagement with your upper body flat across the floor, it’s a great exercise to protect your shoulders. Lie with your back on a bench and a dumbbell in each hand, resting at chest level. We’re a team of dedicated and honest writers that offer a no bullshit guide to health and supplementation. The chest press machine works the same muscles as a bench press, too. If this powerful move isn't in your exercise repertoire yet, it…, Whether you aren't yet comfortable with the hip hinge, can’t deadlift due to injury, or just want to switch things up, we’ve got 10 alternatives that…, Want stronger arms? Home > Bodybuilding > 5 Bench Press Alternative Exercises. Learn proper dipping form and give them a try. Your palms should face out. Lie with your back flat on the ground and your legs extended, holding a barbell across your chest. Machines provide more stability than free weights, making them a great option for beginners. With each exercise, you’ll want to complete 3 sets of 12 reps. When polled regarding their favorite muscle building exercises, you commonly see the incline bench press listed before the flat bench press. Nicole Davis is a writer based in Madison, WI, a personal trainer, and a group fitness instructor whose goal is to help women live stronger, healthier, happier lives. Begin to bend your elbows, which should be at a 45-degree angle, and lower down until your chest touches the ground. Slowly begin to drop your arms down to each side, keeping a slight bend in the elbow. Your chest muscles will thank you. Begin to extend your arms and push the dumbbells up over your chest. The floor press is an excellent bench press alternative if you don’t have... 2. The chest dip was once considered the upper body squat. If you can’t seem to get on a bench, or if you don’t have access to a barbell and plates, there are plenty of other exercises to try that will provide many of the same benefits. Barbell Floor Press. If you’re looking to build your chest there are many great movements to choose from. Sit on the machine, back flat against the pad. This should be challenging enough that you can complete the last rep with good form, but you couldn’t complete another. If you’re starting on your knees, aim for a set of 20 reps. Once this becomes easy, come up to your feet. Mixing things up may provide more gains than you think! Assume a high plank position with one hand on a step or. Stop when the dumbbells are at shoulder level. Your head should be positioned so that you’re looking just ahead, and your body should form a straight line from head to toe. © 2005-2020 Healthline Media a Red Ventures Company. Believe it or not most top bodybuilders consider the incline bench press to be the king of chest builders. Walk your feet out and extend your legs, lifting your bottom off the bench and holding there with extended arms. It’s when the exercise feels impossible to finish. Extend your arms over your head so they’re parallel with the ground. Declined Pushups. But is it real? muscleandbrawn.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. Face your palms toward your feet, and ensure that your feet are flat on the floor. Adjust the bench so it’s at a slight decline. You also have the option here to leave your knees bent if you need extra support.