If you have an adjustable bench that inclines and declines, you can do several variations of the chest press and fly exercises. Decline chest exercises target the lower portion of your chest muscle -- the sternal head of the pectoralis major -- more than the upper portion of your chest muscle -- the clavicular head of the pectoralis major muscle. If you don't have access to an adjustable bench, making a makeshift bench is not recommended for safety reasons. However, you can still do decline chest exercises if you have a hill, angled ramp or other surface.
Step 1
Find an appropriate surface. The surface should not have a lot of traffic and have a 30- to 60-degree incline. Access ramps to businesses, inclined driveways and hills are some possibilities.
Step 2
Find a portion of the surface that is free of debris and traffic.
Step 3
Lie on your back with your head lower than your feet, with a dumbbell in each hand. Bend your knees and place your feet flat on the ground.
Step 4
Extend your arms directly over the middle portion of your chest. For decline presses, start with your palms facing forward. Bend your elbows and lower the dumbbells, allowing your elbows to flare out to your sides. Stop the movement when your upper arms are a couple of inches above the ground.
Step 5
Start with your palms facing each other and lock your elbows in a slight bend to do a decline fly. Lower your arms out to the sides. At the end of the movement, your arms should be a couple inches above the ground with your palms facing up.
Tips and Warnings
- Make sure the surface you use is not slippery. It should not be so steep that you slide as you perform the movement.
- Consult a physician prior to starting any exercise program.
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