10 Best Alternatives for Bench Press on Chest Day

If you’re on the hunt for exercises that can effectively target your chest, shoulders, and triceps but want to move beyond the traditional Bench Press, you’ve come to the right place.

The Bench Press is a classic staple in most workout routines, but it’s not the only way to build a strong upper body. Whether you’re looking to diversify your training, work around an injury, or simply don’t have access to a bench press setup, there are plenty of alternative exercises that can provide similar benefits.

I’ve been a Strength Coach for 20 years and in this guide, I’ll share my favorite Bench Press alternatives that can keep your workouts challenging and engaging.

This article contains affiliate links. If you buy something using these links I may earn a commission. Thanks.

What Makes a Good Bench Press Alternative?

There are several factors to consider to ensure you’re getting the most out of your workout.

First and foremost, the alternative exercise should target the same muscle groups as the Bench Press—mainly the chest, shoulders, and triceps.

Next, consider the equipment required. Is it readily accessible or do you need specialized machinery? Some alternatives may require just body weight or dumbbells, making them more versatile for home workouts.

Finally, safety is another crucial element. The alternative should not put undue stress on joints or pose a high risk of injury, especially if you’re working out alone.

Bench Press Alternatives

Push-Ups

Why: You’ve probably already thought of Push-ups, but you’ve also probably underestimated just how effective Push-ups really are.

This bodyweight exercise targets the same muscle groups as the Bench Press and can be easily modified to increase difficulty. No equipment is needed, making it perfect for workouts at home or when traveling.

How To

• Lie face down on the floor.
• Pull your toes in so that you’re on the tip of your shoes.
• Eyes should be focused straight down or slightly up.
• Pull your hands close to about the nipple line of the chest and bring them out about 2-3 inches away.
• Take a deep breath, engage the core and brace.
• Push yourself up in one unit. There should be no sagging of the waist. The entire body from head to toe should move up and then back down in unison.
• Feel your scapula upwardly rotate and make sure the antagonist muscles (Back and biceps) are fully engaging.
• Lock out your push-up and pause.
• Slowly lower yourself back down and get ready for the next repetition from just above the ground. Do not fully relax at the bottom of the push-up unless your program specifies.

Dumbbell Bench Press

Why: A set of dumbbells offers the advantage of working each arm independently, which can help correct muscle imbalances. Dumbbell Bench Press is a straightforward swap that requires minimal equipment.

How To

• Grab your dumbbells, sit on the edge of the bench, and sit the dumbbells on your thighs vertically.
• Take a deep breath, lie flat on your back on the bench, and get your dumbbells in position ready to press.
• Keep your feet flat on the floor.
• Keep your butt on the bench.
• Pull your shoulder blades together and keep the back of your head on the bench. You will slightly arch your back. Keep your core tight and keep the shoulder blades pulled back tight.
• The dumbbells should be slightly angled (representative of the path you are descending with your elbows).
• Press the dumbbells up.
• Control the dumbbells down during the eccentric movement and draw the dumbbells in, keeping the elbows at about a 45-degree angle away from the torso.
• The dumbbells will make contact with your torso right at the nipple line on the chest.
• Once contact is made, drive the dumbbells back up.

Dumbbell Chest Fly

Why: This exercise isolates the chest muscles more intensely and can be done with dumbbells (or a cable machine). Dumbbell Flys won’t build strength like Bench Press, but it’s excellent for adding variety to your workout.

How To

• Grab your dumbbells, sit on the edge of the bench, and sit the dumbbells on your thighs vertically.
• Take a deep breath, lie flat on your back on the bench, and get your dumbbells in position ready to press.
• Keep your feet flat on the floor and your butt on the bench.
• Pull your shoulder blades together and keep the back of your head on the bench. You will slightly arch your back. Keep your core tight and keep the shoulder blades pulled back tight.
• Press the dumbbells up.
• Now, keep a slight bend in the elbow and lower the dumbbells down until they’re at shoulder height.
• Finally, flex the chest and pull the dumbbells together, back to arm’s length over the chest.
• When your set is done, do not freely drop the dumbbells without checking your surroundings. You could drop the dumbbell and it might hit a person nearby. Or your could drop your dumbbell and crush your fingers on a dumbbell that was left next to your bench.

Floor Press

Why: This is an excellent alternative for those who have shoulder issues, as it limits the range of motion. You can perform Floor Press with a barbell or dumbbells.

I did a lot of floor pressing before I got a bench for my garage gym and it did a great job of maintaining my pressing strength.

How To

• Set your barbell up in the rack at the proper height to be able to rack and unrack the bar safely*.
• Lay on your back with knees bent, feet flat on the floor.
• Engage your lats and set yourself up basically the same as you would for Bench Press.
• Grab the bar using a close grip**, hands right about on the edge of the knurling.
• Unrack the bar, lower it down until the triceps lightly tap the floor and then press it back to extension.
• Repeat for the designated amount of reps.

Close Grip Bench Press

Why: If you want to add extra tricep work while still engaging your chest and shoulders, Close-Grip Bench Press is a good option.

How To

• Set the height of the barbell so that when you unrack the barbell, you are only doing a very short upward concentric movement.
• Lie flat on your back on the bench.
• Keep your feet flat on the floor. (Some do find it comfortable to pull the feet back toward their butt as they arch).
• Keep your butt on the bench.
• Pull your shoulder blades together and keep the back of your head on the bench. You will slightly arch your back. Keep your core tight and keep the shoulder blades pulled back tight.
• Take a narrow grip, right at the start of the knurling and completely close your grip. Keep your knuckles pointing toward the ceiling and squeeze the barbell.
• Unrack the weight and take a deep breath.
• Control the barbell down during the eccentric movement and draw the barbell in, keeping the elbows tight to the body.
• The barbell will make contact with your torso right at the nipple line on the chest.
• Once contact is made, drive the barbell back up to the starting position.

Landmine Press

Why: This angled barbell exercise is easier on the shoulders and engages the core, making Landmine Presses a holistic Bench Press alternative.

How To

• Setup a landmine attachment with a barbell.
• Grab the end of the barbell and start with it at chest level.
• Feet should be shoulder-width apart with knees slightly bent and core braced.
• Remove one hand from the bar and then press the bar to full extension with the other arm.
• Lower the bar back to chest level under control.
• Repeat until all reps are completed and then switch to the opposite arm.

TRX Push-Ups

Why: Using TRX straps, TRX Push-ups are a bodyweight exercise that increases instability, thus recruiting more muscle fibers to maintain balance.

How To

• Make sure the TRX straps are securely anchored to a stable object, like a TRX mount or a sturdy horizontal beam.
• Stand facing away from the anchor point, holding the TRX handles in each hand.
• Walk forward to add tension to the straps, and then get into a push-up position by placing your feet behind you. Your body should form a straight line from your head to your heels.
• Keep your core tight and your hands beneath your shoulders.
• Lower your body towards the ground by bending your elbows. Your elbows should form a 90-degree angle or less, and your chest should almost touch the ground.
• Ensure your body maintains a straight line throughout the movement; don’t let your hips sag or lift up.
• Push through your palms, extending your arms fully to return to the starting position.

Dips

Why: This compound movement is excellent for targeting the chest, triceps, and even the shoulders. Dips are also versatile, requiring only parallel bars or a dip station.

How To

• Attach your dip rack to your rack. This process will vary based on your rack and dip attachment. Follow the manufacturer’s instructions closely.
• Set your dip rack just above waist height. This will allow enough room for your feet not to hit the ground while doing reps, but not so high you feel you have to jump up into your first rep.
• Starting position is hands on bars, arms extended, knees slightly bent and feet crossed (crossing feet is optional but does help with unwanted swinging in my experience.
• Descend down by bending the elbows and slightly leaning forward.
• Lower yourself under control until the triceps become parallel with the ground and then drive yourself back up to the starting position.

Incline Bench

Why: Incline Bench Press targets the upper chest and shoulders more than the flat bench, providing a useful variation for muscle engagement.

How To

• Determine the angle for your incline bench. Most programs would refer to a 45-degree angle as ideal for it provides the best chest and shoulder engagement.
• As you go higher with your angle, you are moving more toward a shoulder press. The flatter the bench gets, you are moving more toward a regular bench press.
• Set the height of the barbell so that when you unrack the barbell, you are only doing a very short upward concentric movement.
• Lie flat on your back on the bench.
• Keep your feet flat on the floor.
• Pull your shoulder blades together and keep the back of your head on the bench. You will slightly arch your back. Keep your core tight and keep the shoulder blades pulled back tight.
• Take a thumbs-width grip from the knurling and completely close your grip. Keep your knuckles pointing toward the ceiling and squeeze the barbell.
• Unrack the weight and take a deep breath.
• Control the barbell down during the eccentric movement and draw the barbell in, keeping the elbows at about a 45-degree angle away from the torso.
• The barbell will make contact with your torso right at the nipple line on the chest.
• Once contact is made, drive the barbell back up to the starting position.

Hammer Strength Chest Press

Why: If you’re lucky enough to have access to a Hammer Strength Chest Press machine, they are an excellent exercise for building strength and hypertrophy.

Plus, they can be done safely without the need for a spotter.

How To

• Start by adjusting the seat on the Hammer Strength Chest Press machine to a comfortable height for you.
• Sit on the seat and grasp the handles with an overhand grip (palms facing down). Your feet should be flat on the floor and your back should be pressed firmly against the backrest.
• Take a deep breath, brace the core and press the handles forward and away from you. Keep your elbows close to your sides (at roughly a 45-degree angle) as you extend your arms.
• Press the arms to full extension and then hold for a brief moment before slowly returning to the starting position.

Final Thoughts

While the Bench Press is a tried-and-true favorite for upper-body strength training, it’s by no means the only option available.

The alternatives listed above provide a range of ways to engage your chest, shoulders, and triceps, whether you’re looking to diversify your routine, overcome a plateau, or work around equipment limitations.

Each exercise offers its own unique set of benefits, allowing you to tailor your workouts to your specific needs and goals.

So go ahead, mix things up and keep your upper body workouts fresh and challenging by incorporating some of these excellent Bench Press alternatives.

Share This