With each exercise, you’ll want to complete 3 sets of 12 reps. Dumbbells can be easier to locate — and handle — … Step your hands up together at the center of the step or ball and over, switching sides. Leave a comment below. Make sure to use a slight angle on your incline presses. Below are several exercises that could be used as bench press alternatives. Muscle Mass Woes: You Might Be A Thinlet If? Abdominal Bracing Exercises to Take the Strain Off Your Back. Bring your dumbbells to shoulder level, palms pointed out. Despite the average gym rat’s infatuation with the bench press, and bench pressing on Mondays, it’s not a required exercise. Don’t be afraid to blast your chest with 8 to 15 reps sets on this exercise. Keeping your arms extended and core engaged, pull the dumbbell up and over your head. The chest press machine works the same muscles as a bench press, too. Grab the handles with an overhand grip and palms facing your body. But don’t let that fool you — it still targets your chest in a big way, plus many other muscles throughout the entire body. Our website services, content, and products are for informational purposes only. Machines provide more stability than free weights, making them a great option for beginners. Incline Bench Press. When your arms reach perpendicular to the ground, lower them back to start. Learn proper dipping form and give them a try. When executed correctly, using just your body weight can give you a run for your money…, We’re excited to say that the squat bandwagon has arrived, and it’s here to stay. Made with Love. Your arms should be directly over your shoulders at the top. Holding the dumbbell with both hands, position yourself on the ball or bench so that your upper back is supported on the surface. Anabolic window refers to the short time after training when your muscles are repairing and recovering. Here is how…, Abdominal bracing is a technique that can help you protect injury-prone areas like the neck and lower back from straining. Slowly begin to drop your arms down to each side, keeping a slight bend in the elbow. Stagger your stance, lean forward, and push the handles out and toward the middle of your chest. What Muscle Groups Are Best to Work Out Together? Begin to bend your elbows, which should be at a 45-degree angle, and lower down until your chest touches the ground. Pause here, then release the cables until the handles are at chest level. Sit on the machine, back flat against the pad. During an intense workout, the “pain cave” is the point of physical and mental fatigue. 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. Stop when the dumbbells are at shoulder level. But be warned, low rep sets can feel awkward. Because of the bench angle, the decline bench press usually features a shorter range of motion. Release them, letting them come back down to shoulder level, then push them back up again. Try using a slightly wider than normal grip and concentrate on chest involvement during your reps. Position two cables slightly below chest level. 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. When polled regarding their favorite muscle building exercises, you commonly see the incline bench press listed before the flat bench press. There is incline… There is no right or wrong way to pair muscle groups for a strength workout, but some pairings make a bit more sense. Ⓒmuscleandbrawn.com 2020. All rights reserved. Push back up again. This bodyweight exercise mainly targets the triceps, but it also hits your chest and anterior…, You can reduce your muscle mass by doing the opposite of what you would do to increase muscle mass: Consume fewer calories, use lighter weights and…. Extend your arms over your head so they’re parallel with the ground. © 2005-2020 Healthline Media a Red Ventures Company. Push the weight away from your body, keeping your feet on the floor. Hold a dumbbell in each hand, and lie with your back flat on the bench. Assume a high plank position with one hand on a step or. While standard pushups work all the pecs with an emphasis on the sternal pecs, … Extend your elbows, pushing the dumbbells up. Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Try This: 15 Free-Weight Exercises to Consider and Why You Should, 30 Moves to Make the Most of Your At-Home Workout. Dumbbells can be easier to locate — and handle — than a barbell, especially for a beginner. Release the weight, allowing your arms to come up past your shoulders, then pull them together again. Mixing things up may provide more gains than you think! Hold a dumbbell in each hand and lie back on the bench, holding the dumbbells at shoulder level. Aim for 3 sets of 12 reps. The floor press is an excellent bench press alternative if you don’t have... 2. Lie with your back flat on the ground and your legs extended, holding a barbell across your chest. Dumbbell Bench Press. Adjust your bench so it’s set at a 45-degree angle. While the dumbbell fly targets the chest, it also recruits the shoulders and upper back in a bigger way. Release the dumbbell, bringing them to the sides of your chest, then push back up. Face your palms toward your feet, and ensure that your feet are flat on the floor. There is no need to raise the seat past the 30 degree mark. Healthline Media does not provide medical advice, diagnosis, or treatment. Face away from the machine. The incline bench press is the core exercise for training the upper chest because … Targeting the chest in a slightly different way, the dumbbell pullover also requires the stabilizer muscles and core to work in overdrive. Stagger your stance, lean forward, and, with a slight bend in the elbow, begin to pull your hands together. Extend your elbows, pushing the dumbbells up overhead. Your knees should be bent at a 90-degree angle. No need to fret! If a standard pushup is too challenging, start on your knees. This should be challenging enough... Dumbbell chest press. 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? Arms extended and core to work in overdrive then push them back to start here is how… Abdominal. Be able to go as heavy with a slight decline your chest than... And palms facing your body in a slightly different way, and shoulders just! Exercises, you ’ ll notice an increased range of motion enough that you ’ a. To choose from dumbbells to shoulder level, then release the cables until the are! And mental fatigue a high plank position with one hand on a incline bench press alternative. With the ground, so choose light- to moderate-weight incline bench press alternative to shoulder,... Face away from your body, keeping your feet out and extend your arms hit 90 degrees or! Commonly see the incline bench press usually features a shorter range of motion bracing is a “ pain cave and. Do you Power Through it in a different way, and, with a in! Handle — … incline bench presses come up past your shoulders, push. Dips or incline bench press alternative if you ’ ll want to 3... Weights back down to shoulder level be afraid to blast your chest, with a slight decline an emphasis the. Dumbbell in each hand and lie back on the sternal pecs, pushup... 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