However, it is a challenge to hit your lower chest hard and heavy when the setup is not nearby.
But here’s the good news: You don’t need a bench or even a barbell to build the underchest. What you need is innovative exercise selection and a little out-of-the-box thinking. Alternatives that focus on the lower chest train it effectively, without putting too much strain on the joints of the upper body.
Here I will present five alternatives that mimic the benefits of the down press. Whether you train at home or want more variety in your workouts, these movements have you covered.
Let’s take a look at what makes the decline press so effective and what to look for in a replacement.
Why the Decline Bench Press is great
Well, it’s a barbell and it’s a press, so it’s great by default, but here’s what makes it effective.
Emphasis on the lower chest
The downward angle targets the lower fibers of your chest muscles, which are often undertrained with other pressure variations. That means you need to focus more on areas where most lifters lack development: building a full lower chest that rounds your body.
Press force
The mechanical advantage of the downward angle and reduced range of motion allows most lifters to move more weight than with flat or incline presses. That means more profit for you.
Shoulder-friendly
If you are someone who suffers from anterior shoulder pain during pressing, the lower shoulder flexion angle of the decline bench can reduce joint stress. It’s not a guaranteed solution, but it works for many.
Aesthetic advantage
Refusing to press brings out the underbust ‘tie-in’ — that tight chest line that rounds your torso and makes your upper body pop. It’s the finishing touch for a chest that looks built from every angle.
Now that you know the benefit, let’s explore what a good alternative requires.
What to look for in a good alternative
If the barbell bench press is a no-go, these are the non-negotiable options for a great replacement:
Similar press path
A quality alternative should replicate the decline press angle. This means exercises with a downward or slightly arcuate movement pattern, with the emphasis on the lower chest.
Collectively friendly
The dumbbell press drop is known for pressing the shoulders a little easier. An alternative should provide firm involvement of the lower chest while minimizing excessive stress on the shoulder.
Provide progressive overload
Your alternative should help you build strength and size over time. Whether you use free weights, cables, or body weight, the variation should allow for progressive overload.
Versatility
You need an alternative that can be done in commercial gyms, garage gyms or even at home, with minimal equipment, to help you build that lower chest anywhere.
Without further ado, here they are.
5 Alternatives to Bench Press Decline
If you want to pay attention to your lower chest, and there’s not a bench in sight, try one of these five exercises.
1. Hip extension floor press
The hip extension floor press is a chest press performed while holding a glute bridge. The glutes are locked, creating a backward angle of the torso. It also reduces shoulder strain by limiting range of motion, and the hip extension activates the posterior chain as it targets the lower chest. Press your heels into the floor, squeeze your glutes to keep your hips stable, and keep your torso in a straight line from your knees to your shoulders.
Programming suggestion: 3-4 sets of 8-15 reps.
2. Push-up with resistance band
It’s the classic push-up you know and love, done with your feet up and a resistance band for extra resistance. It trains your lower chest and triceps with increasing resistance for full lower chest activation. Keep your elbows at a 45-degree angle to your torso and squeeze your glutes to prevent lower back sagging. Make sure the band remains tight throughout the set to maintain tension.
Programming suggestion: 3 sets of 10-15 reps.
3. Dips with forward lean
We all know that dips are good for the triceps, but when you lean forward, the emphasis shifts from the triceps to the chest. When you create the right angle and go through the full range of motion, it becomes a lower chest monster. For those who can dip without discomfort, it’s an option with a high body weight reward. Tuck your chin slightly and continue leaning forward the entire time. Wide your elbows slightly, not against your sides, to maximize lower chest involvement.
Programming suggestion: 3-4 sets of 6-15 reps.
4. Jackhammer pushdown
By making a slight change to your standard triceps pushdown, you can target the lower chest. For the jackhammer pushdown, place your elbows wide and lean your torso forward. This angle focuses on the lower pecs and limits the involvement of the triceps. The continuous tension of the cable machine makes it effective for achieving a lower chest. Start with a slight bend in your elbows, engage your lats and core, then press down smoothly and return to your starting position with control.
Programming suggestion: 3-4 sets of 12-20 reps.
5. Crossover cable cable (high position)
Using the high position on the crossed cable fly, you accentuate the lower chest with a downward, arcing motion. By starting high and leaning forward, you stretch the chest under load and target the lower chest through its full range of motion. The constant cable tension challenges the chest from start to finish, and is gentler on your joints than variations of the dumbbell fly. Set both pulleys to the highest position and spread your stance. Lean your upper body forward and pull the handles down and across your body in a controlled arc – think ‘hug a barrel’. Maintain a gentle bend in your elbows throughout the movement.
Programming suggestion: 3-4 sets of 10-15 reps.
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