10 Best Decline Barbell Bench Press Alternatives for Home & Gym

The Decline Barbell Bench Press is done lying on your back with a barbell. Ranked closest by our scoring: Push-ups With Feet Elevated, the Wide-grip Chest Dip On High Parallel Bars and the Decline Push-up.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Decline Barbell Bench Press

Decline Barbell Bench Press
Primary muscle
Pectorals
Equipment
Barbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Shoulders, Triceps

How to perform Decline Barbell Bench Press
  1. Secure your legs at the end of the decline bench and slowly lay down on the bench.
  2. 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. The arms should be perpendicular to the floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.
  3. As you breathe in, come down slowly until you feel the bar on your lower chest.
  4. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up).
  5. Repeat the movement for the prescribed amount of repetitions.
  6. When you are done, place the bar back in the rack.
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Ranked Decline Barbell Bench Press Alternatives

10 substitutes, ranked by how closely each one matches the Decline Barbell Bench Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Push-ups With Feet Elevated

    1. Push-ups With Feet Elevated

    79% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound

    Use this when you have nothing to train with, because it works the pectorals with bodyweight alone.

    How to perform this exercise
    1. Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.
    2. Place your toes on top of a flat bench. This will allow your body to be elevated. Note: The higher the elevation of the flat bench, the higher the resistance of the exercise is.
    3. Lower yourself until your chest almost touches the floor as you inhale.
    4. Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
    5. After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Decline Barbell Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  2. Wide-grip Chest Dip On High Parallel BarsPlay demonstration

    2. Wide-grip Chest Dip On High Parallel Bars

    77% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Position yourself on the parallel bars with your arms fully extended and your body suspended in the air.
    2. Lean forward slightly and lower your body by bending your elbows until your chest is just above the bars.
    3. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Decline Barbell Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Decline Barbell Bench Press
  3. Decline Push-upPlay demonstration

    3. Decline Push-up

    74% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Place your hands on the ground slightly wider than shoulder-width apart, with your feet elevated on a stable surface.
    2. Keep your body in a straight line from head to toe, engaging your core muscles.
    3. Lower your chest towards the ground by bending your elbows, keeping them close to your body.
    4. Push through your palms to extend your arms and return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: decline press, the same as the Decline Barbell Bench Press
    • Primary muscle: pectorals, the same as the Decline Barbell Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
    • Balance: harder to stay steady on than the Decline Barbell Bench Press
  4. Chest Dip (On Dip-pull-up Cage)Play demonstration

    4. Chest Dip (On Dip-pull-up Cage)

    74% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the dip bars to a height that allows you to comfortably grip them.
    2. Stand between the bars and place your hands on each bar, slightly wider than shoulder-width apart.
    3. Jump up and straighten your arms, supporting your body weight on the bars.
    4. Bend your knees and cross your ankles behind you.
    5. Lower your body by bending your elbows, keeping your chest up and your shoulders down.
    6. Continue lowering until your shoulders are below your elbows or until you feel a stretch in your chest.
    7. Push through your palms and extend your elbows to raise your body back up to the starting position.
    8. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Decline Barbell Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Decline Barbell Bench Press
  5. Korean DipsPlay demonstration

    5. Korean Dips

    72% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Position yourself between two parallel bars with your arms extended and supporting your body weight.
    2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
    3. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Decline Barbell Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying on your back
    • Balance: harder to stay steady on than the Decline Barbell Bench Press
  6. Incline Push-upPlay demonstration

    6. Incline Push-up

    71% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
    3. Lower your chest towards the elevated surface by bending your elbows, keeping your body in a straight line.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as the Decline Barbell Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  7. Incline Push-up (On Box)Play demonstration

    7. Incline Push-up (On Box)

    71% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Place your hands on the edge of a box or elevated surface, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
    3. Lower your chest towards the box by bending your elbows, keeping your body in a straight line.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as the Decline Barbell Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying on your back
  8. Incline Push-up Medium

    8. Incline Push-up Medium

    71% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
    2. Place your hands on the bar, with your hands about shoulder width apart.
    3. Position your feet back from the bar with arms and body straight. This will be your starting position.
    4. Keeping your body straight, lower your chest to the bar by bending the arms.
    5. Return to the starting position by extending the elbows, pressing yourself back up.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as the Decline Barbell Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  9. Push-upPlay demonstration

    9. Push-up

    70% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Engage your core and lower your body towards the ground by bending your elbows, keeping your body in a straight line.
    3. Pause for a moment when your chest is just above the ground, then push yourself back up to the starting position by straightening your arms.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Decline Barbell Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  10. Kneeling Push-upPlay demonstration

    10. Kneeling Push-up

    70% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Start by kneeling on the ground with your hands shoulder-width apart, fingers pointing forward.
    2. Extend your legs behind you, resting on the balls of your feet, so that your body forms a straight line from head to heels.
    3. Engage your core and lower your body towards the ground by bending your elbows, keeping them close to your sides.
    4. Continue lowering until your chest is just above the ground, then push back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as the Decline Barbell Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not lying on your back
    • Balance: harder to stay steady on than the Decline Barbell Bench Press

Why You Might Need a Decline Barbell Bench Press Alternative

You may substitute the decline barbell bench press for several reasons: lack of a decline bench, shoulder pain with fixed bar path, or a need for unilateral correction. Biomechanically, decline angles emphasize the sternal (lower) fibers of the pectoralis major and reduce clavicular/head involvement. Alternatives like dumbbell declines or cable low-to-high presses restore natural wrist rotation and scapular motion, lowering shoulder torque. Cue for pain-prone shoulders: keep elbows at a 30–45° tuck and avoid flaring; for unilateral weakness, use single-arm decline dumbbell presses to correct imbalances through full range of motion.

Decline Barbell Bench Press FAQ

What muscles does Decline Barbell Bench Press work?

The decline barbell bench press primarily targets the lower (sternal) fibers of the pectoralis major, with secondary load on the triceps brachii and anterior deltoids. On a decline angle you reduce upper-pec recruitment and slightly change the press vector; cue: press with a downward trajectory toward the hips to emphasize lower pec activation.

Can I build muscle without doing Decline Barbell Bench Press?

Yes. You can achieve equal hypertrophy by choosing exercises that load the lower pecs and following progressive overload principles. Use tempo (2–3s eccentrics), full ROM, and exercises like decline dumbbell presses, weighted dips, or cable low-to-high presses while tracking load and volume.

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