Bench press is a core part of most strength routines, and one of the most common exercises for building chest muscles (particularly the pectoral muscles, or pecs).
But it’s not the only way to build strong, defined pecs. If you can’t do bench press for some reason or just want different exercises instead of (or in addition to) bench press, there are plenty of alternatives.
Keep reading, and we’ll explain the best bench press alternatives, their advantages compared to traditional bench presses, and more to help you build a powerful chest.
What’s Wrong With Bench Press?
There’s nothing inherently wrong with the bench press.
It’s an efficient compound exercise that delivers excellent results for the pecs and other muscle groups.
There are some cases when you can’t do bench press, though.
It could be due to an injury (it’s pretty common to have issues with your rotator cuff when benching, usually from using improper form at some point).
It could also be that your gym doesn’t have a bench, doesn’t have a barbell or a suitable rack for benching, or just that the bench press station at your gym is always busy.
Thus, you may need to improvise with other exercises, which is fine! As you’ll see, many other options can help you fill out chest day.
The Best Bench Press Alternatives
Whether you need a lower-impact alternative, a bench press alternative that doesn’t require a barbell or a bench, or just another exercise to complement the bench press, there’s no shortage of choices.
Here are our favorites.
Dumbbell Chest Press
The most common alternative to the regular bench press is the dumbbell chest press (aka dumbbell bench press).
With this alternative, you simply substitute the barbell for dumbbells (one in each hand).
The dumbbell chest press engages more stabilizer muscles than a barbell bench press, as each arm works independently.
Many people find the dumbbell press is kinder on the shoulders, making it a good option for those who feel pain with regular bench press.
How to do it:
- Lie on a flat bench, holding dumbbells above your chest with arms extended.
- Lower the dumbbells slowly to chest level, keeping elbows at a 45-degree angle.
- Press them back up to the starting position.
Machine Chest Press
Most gyms have a chest press machine, which is a fine alternative to the bench press and targets many of the same muscles.
The machine chest press provides a guided, stable movement pattern ideal for beginners or those recovering from injury.
While it doesn't engage as many stabilizer muscles as free weights, it allows lifters to focus purely on chest development with reduced risk of form breakdown, especially when training to failure.
How to do it:
- Sit on the machine with your back against the pad and feet flat.
- Grasp the handles and push forward until your arms are fully extended.
- Slowly return to the starting position without locking your elbows.
Push Ups
Push ups are an amazingly versatile bodyweight exercise that targets the chest, shoulders, and triceps while engaging core muscles for stability.
It’s the perfect bodyweight alternative to the bench press, because the movement pattern is essentially the same (only facing down instead of up).
You can do push ups anywhere, without equipment, and modified in countless ways to adjust difficulty, from wall push-ups for beginners to decline or weighted variations for advanced athletes.
How to do it:
- Start in a plank position with hands shoulder-width apart.
- Lower your body until your chest nearly touches the floor, keeping elbows at a slight angle.
- Push back up to the starting position.
Dips
Dips primarily target the lower chest and triceps, offering an intense compound movement that you can load with additional weight as your strength increases.
This exercise is a slightly different movement from the bench press. It makes a great addition to the bench and an alternative way to target the chest muscles.
How to do it:
- Hold onto parallel bars with arms straight and legs bent or extended.
- Lower your body until your elbows form a 90-degree angle.
- Push yourself back up to the starting position.
Floor Press
The floor press is a great option for powerlifters and those with shoulder mobility issues.
The floor press limits your range of motion compared to the traditional bench press, making it particularly effective for developing lockout strength and reducing shoulder strain.
How to do it:
- Lie on the floor with dumbbells or a barbell above your chest.
- Lower the weights until your elbows touch the floor.
- Press back up to the starting position.
Incline Bench Press
Bench press variations may be beneficial for those who have shoulder issues from benching or just want to target the pecs from different angles.
The incline press shifts emphasis to the upper chest and anterior deltoids by positioning the bench at a 15-45 degree angle.
This variation is crucial for developing complete chest development and achieving the coveted "shelf" appearance in the upper pectoral region.
How to do it:
- Lie on an incline bench set to 30–45 degrees, holding a barbell or dumbbells.
- Lower the weight to your upper chest, then press it back to the starting position.
Decline Bench Press
The decline bench press targets the lower chest muscles more intensely than the flat bench press.
Decline bench is particularly effective for developing lower chest definition and generally puts less stress on the shoulders than traditional benching.
How to do it:
- Lie on a decline bench, securing your legs at the top.
- Lower the barbell or dumbbells to your lower chest.
- Press the weight back up to the starting position.
Cable Chest Press
Cable chest press uses the same movement pattern as typical chest press (dumbbell or flat bench), but provides constant tension throughout the movement, unlike free weights which are most challenging at the bottom.
This continuous resistance helps maintain muscle engagement throughout the entire range of motion and is great for hypertrophy training. It also reduces the stress on your joints, as there’s no actual weight loaded on top of your body.
How to do it:
- Stand between two cable handles at chest height, grasping them with both hands.
- Step forward into a staggered stance and press the handles forward until your arms are extended.
- Slowly return to the starting position.
Dumbbell Fly
Dumbbell fly isolates the chest muscles through a wide, arcing movement that creates an intense stretch.
Typically performed with lighter weights than pressing movements, it's excellent for developing chest width and various supporting muscle groups.
How to do it:
- Lie on a flat bench holding dumbbells with arms extended above your chest.
- Lower the dumbbells in an arc until they’re at chest level, keeping a slight bend in your elbows.
- Bring them back up in the same arc motion.
Dumbbell Pullover
The dumbbell pullover is a unique movement that targets both the chest and lats, depending on form and positioning.
This exercise stretches the chest and can help develop the serratus anterior muscles, contributing to improved chest aesthetics.
How to do it:
- Lie on a bench with a dumbbell held above your chest.
- Lower the dumbbell back over your head in an arc, keeping your arms slightly bent.
- Bring it back to the starting position.
Close-Grip Chest Press
The close-grip chest press emphasizes the triceps while still engaging the chest, making it an excellent compound movement for developing pushing strength and arm size.
The narrower grip is also more comfortable for those with shoulder issues.
How to do it:
- Lie on a flat bench holding a barbell with hands shoulder-width apart or closer.
- Lower the barbell to your chest while keeping your elbows close to your body.
- Press the barbell back up to the starting position.
Final Thoughts
Many people think bench press has to be a part of your chest routine if you want to build big, strong pecs.
But while it’s a great exercise, there are many ways to build defined and powerful chest muscles without traditional bench press.
Try some of the bench press alternatives in this post while maintaining good form, getting enough rest between workouts, and nailing your protein intake, and no one will believe that you built such a big chest without benching.
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