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  1. #1
    Registered User vanbroeK's Avatar
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    Alternative to Incline Dumbell Bench Press

    I'm currently doing a temporary dumbell only program since I can't access my power rack and barbell. The program has inlcine dumbell bench press listed but I don't have an adjustable bench just yet.

    I've had a look around and found that decline pushups are similar in ways but i'm wondering if there's any other exercises I could do. Otherwise I'll add another chest exercise and keep the decline pushups.
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  2. #2
    Banned Tyciol's Avatar
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    Here are a couple of interesting ways to get an incline angle:

    1. Do a standing overhead press with bad form where you do sort of a back bend. Bonus: stretched ab workout.

    2. Lie supine on the ground and do a crunch and hold the top position while you press. Bonus: max contraction ab workout.

    So yeah, abs.

    Oh yeah and there's also doing pushups with your legs elevated that simulates the angle.
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  3. #3
    Registered User vanbroeK's Avatar
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    Originally Posted by Tyciol View Post
    Oh yeah and there's also doing pushups with your legs elevated that simulates the angle.
    Hence, decline pushups

    Originally Posted by Tyciol View Post
    Here are a couple of interesting ways to get an incline angle:

    1. Do a standing overhead press with bad form where you do sort of a back bend. Bonus: stretched ab workout.

    2. Lie supine on the ground and do a crunch and hold the top position while you press. Bonus: max contraction ab workout.

    So yeah, abs.
    Very creative but would you say that these are safe?
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  4. #4
    That's a thing? Farley1324's Avatar
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    Originally Posted by vanbroeK View Post


    Very creative but would you say that these are safe?
    I would not recommend it.
    Motivation is what gets you started. Habit is what keeps you going.

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  5. #5
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    Safety is relative. No, they're not as safe as having a supportive bench, but then, could be said of any floating-in-space movement including squats.

    I'm guessing the crunch version is safer than the standing backbend though.
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  6. #6
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    Originally Posted by Tyciol View Post
    Safety is relative. No, they're not as safe as having a supportive bench, but then, could be said of any floating-in-space movement including squats.

    I'm guessing the crunch version is safer than the standing backbend though.
    I propose that excessive layback in an attempt to actually turn the overhead press into a standing incline press is more dangerous than a different but properly performed floating-in-space movement, such as a back squat.
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  7. #7
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    Decline pushups are really your only option
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    Yeah thanks Tyciol but I will go with what Farley said and not perform those but thanks anyway.

    @Swagmorris, it looks like it. I'm sure I would've found something through my research if there was such an exercise but it was worth a try. I can't say that my pushups are great anyway. I'll do this until it's to easy, then I'll add a another non-upper chest exercise until I get a fid bench and/or my barbell back.
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    Push ups with feet elevated, and band across back for added resistance.

    Nothing else will simulate it since you only have dumbbells and no bar or rack
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    do i have brotential BartPimpson's Avatar
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    If it was me I wouldn't worry. With regular chest exercises you still get lots of upper chest activation.
    We're dodging more ninjitsu attacks than Flex Wheeler. We're ducking more bullets than George Farah. We're facing more death than a kid leg pressing at Branch Warren's gym.

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  11. #11
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    Just had an idea: do you have a swiss ball? You could put it against a wall and use that as kind of an incline-ish thing.

    Or, maybe sit a foot away from the wall with your back to it and lean back and rest your shoulders and head on it? The only downside to that is you'd have to crook your neck forward which would be pretty uncomfortable. That could be diminished a bit by padding your shoulders which would push them away from the wall and give more room for the head to extend. The problem with that is the extra hand work meaning you'd pretty much be limited to incline pressing whatever you can curl into position.

    Originally Posted by Farley1324 View Post
    I propose that excessive layback in an attempt to actually turn the overhead press into a standing incline press is more dangerous than a different but properly performed floating-in-space movement, such as a back squat.
    I pretty much agree with you here, I'm just saying, there were guys who overhead pressed hundreds of pounds this way, and wearing a belt's an option.
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  12. #12
    That's a thing? Farley1324's Avatar
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    Originally Posted by Tyciol View Post
    I pretty much agree with you here, I'm just saying, there were guys who overhead pressed hundreds of pounds this way, and wearing a belt's an option.
    There are also guys that deadlift many hundreds and hundreds of pounds with excessively rounded lower backs...doesn't mean it is a good idea or that it should be suggested.

    And wearing a belt does not prevent injury. If you use poor form and put your lower back into a bad position the fact that you are using a belt isn't really going to do anything for you
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  13. #13
    It's Supposed to Hurt! Thuirwyne's Avatar
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    Reverse grip bench press works the upper chest very well.
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    Originally Posted by Thuirwyne View Post
    Reverse grip bench press works the upper chest very well.
    it does, how so?
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    I'm known by other names IamJonsCranium's Avatar
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    Put a towel under your upper back to slightly incline your chest.

    Originally Posted by Thuirwyne View Post
    Reverse grip bench press works the upper chest very well.
    This is also an option.
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    It's Supposed to Hurt! Thuirwyne's Avatar
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    Originally Posted by BagelDelight View Post
    it does, how so?
    Evidence

    * Australian researchers reported in the Journal of Strength and Conditioning Research that when weight-trained subjects performed incline bench presses, the muscle activity of their upper pecs was only about 5% more than the muscle activity of their upper pecs during the flat bench press.
    * Canadian scientists found that when trained lifters did the reverse-grip bench press, the muscle activity of their upper pecs was 30% greater than when they did the bench press with a standard overhand grip.

    Also real world experience. Try them and I bet your upper chest will be the sore the next day.
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    Originally Posted by Thuirwyne View Post
    Evidence

    * Australian researchers reported in the Journal of Strength and Conditioning Research that when weight-trained subjects performed incline bench presses, the muscle activity of their upper pecs was only about 5% more than the muscle activity of their upper pecs during the flat bench press.
    * Canadian scientists found that when trained lifters did the reverse-grip bench press, the muscle activity of their upper pecs was 30% greater than when they did the bench press with a standard overhand grip.

    Also real world experience. Try them and I bet your upper chest will be the sore the next day.
    I would try them but the bar is just so difficult to grip when going heavy
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    Incline Bench Alternative's

    Originally Posted by vanbroeK View Post
    I'm currently doing a temporary dumbell only program since I can't access my power rack and barbell. The program has inlcine dumbell bench press listed but I don't have an adjustable bench just yet.

    I've had a look around and found that decline pushups are similar in ways but i'm wondering if there's any other exercises I could do. Otherwise I'll add another chest exercise and keep the decline pushups.
    First of all...Doing a standing millitary press leaning back accessively is dangerous and a bad suggestion. Here's a great exercise you can do to really isolate the upper chest, Take a Barbell and stand one end on another 45lb plate or against a wall and grab the top of the other end and do a one arm fly, You'll find that just the weight of the bar is pretty heavy
    so start with that and adgust from there, The trick is keep your shoulder's square, Don't
    rotate and keep your working shoulder retracted meaning back and concentrate with a good slower tempo and when finished go right into some one arm presses to get even more of a pump. Also if you have some heavy resistance bands anchor them to a low hook or collum and do some standing icline flye's and go right into some standing incline presses. You can also do reverse grip presses on flat bench wich actually hit's the upper chest better than the incline bench.

    Hope this help's, Now have some fun!
    Last edited by edmon; 02-07-2011 at 10:37 AM.
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    Originally Posted by vanbroeK View Post
    I'm currently doing a temporary dumbell only program since I can't access my power rack and barbell. The program has inlcine dumbell bench press listed but I don't have an adjustable bench just yet.

    I've had a look around and found that decline pushups are similar in ways but i'm wondering if there's any other exercises I could do. Otherwise I'll add another chest exercise and keep the decline pushups.
    You can use the cables to mimic the incline bench press or at least hit the upper chest…..e.g. {(low cable) flies would hit the upper chest}{(mid cable) flies would hit the lower chest}{(high cable) flies would hit the lower chest} or you can stand or sit down and press on an angle that would hit the upper chest e.g Parallel to the floor would hit lower chest(or mid chest since its debatable on wether or not the chest has 2 or 3 muscle groups) overhead would hit shoulder so somewhere in between parallel and overhead should hit the upper chest
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    ^ Nice three year bump.

    This gave me a good laugh though... and people thinking he was serious...

    Originally Posted by Tyciol View Post
    Here are a couple of interesting ways to get an incline angle:

    1. Do a standing overhead press with bad form where you do sort of a back bend. Bonus: stretched ab workout.

    2. Lie supine on the ground and do a crunch and hold the top position while you press. Bonus: max contraction ab workout.
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