You desire a strong, chiselled chest.
But there’s a catch — you don’t have a bench or barbell available to you. Maybe your gym is tiny.
Or perhaps you are confined to home workouts and have limited equipment. Whatever the cause, it's OK. You can still get a great chest without them.
This is your guide to training the chest without access to that traditional setup. We’ll take a look at science-backed substitutes that focus on each section of your chest — upper, middle and lower.
And we’ll explain how to choose the best workouts for your goals. By the time you’re done, you’ll have a chest workout plan that’s both effective and easy to adapt.
Keep reading!
Why Look for Bench Press Alternatives?
The flat bench press is an old standby. It’s the chest exercise gold standard.
But the truth is, not everyone has a bench or barbell at home. Even if you already do these things, there are reasons why you might want to change it up:
- Prevent Injuries: Relying on one move can cause muscle imbalances or overuse injuries.
- Variety is the Spice of Life: Everyone needs to change things up once in a while or they get bored. Changing it up keeps things from getting stale.
- Limited Equipment? No Problem: Whether you’re traveling, stuck at home during a pandemic, and want to work out or have access to a minimalist gym, these bench press alternatives will keep you moving forward.
- Hit The Spot Better: There are times when a machine or dumbbells allow for better targeting than what can be done with a barbell.
So why limit yourself to just one way of training, when there are so many others?
Alternatives to Flat Bench Press (Mid-Chest)
The mid-chest is the thick part of your pecs: what people envision when they think about a broad chest.
Not able to use a flat bench? No problem. These will also burn your mid-chest down to the ground.
1. Dumbbell Floor Press
It's easy but it is so brutal. All you need is a set of dumbbells and some space to spread out on the floor.
- Lie down on the floor holding a dumbbell in each hand.
- Press the weights up, directly over your shoulders, until your arms are straight.
- Lower back down, until your elbows touch the floor.
Why It Works: The ground limits your range of motion so you don’t stress the shoulders as much while still engaging the chest muscles deeply.
2. Push-Ups
Yes, push-ups. Roll your eyes all you want — they’re fantastically versatile.
- Begin in a plank position, your hands slightly wider than your shoulders.
- Bend your elbows to lower down towards the ground.
- Push back up explosively.
Pro Tip: Raise your feet on a box or step up to make it harder and blast your mid-chest.
3. Cable Crossover (Mid-Level)
It’s a killer one if you have access to a cable machine.
- Step on two cables (attached at chest height).
- Grab the handles and take a slight step forward to add some tension.
- Cup your hands in front of your chest and squeeze hard.
Why It Works: The tension on the cables remains constant, forcing your chest to work hard through the entire range of motion.
Incline Bench Press Substitutes (for Upper chest)
It’s your upper chest that gives the appearance of a “full” pec.
But how do you zero in on it without an incline bench? Here are three excellent options.
1. Incline Dumbbell Press (Adjustable Bench or Surface)
If you’ve got an adjustable bench — or a sturdy chair, for that matter — you can simulate the incline press.
- Adjust the incline bench or surface to approximately 30-45 degrees.
- Holding dumbbells at shoulder height, press up.
- Slowly lower them back down.
Why It Works: A little angle change to shift emphasis to your clavicular head (upper chest) so you can create an awesome shelf-type look.
2. Pike Push-Ups
They are a little different than regular push-ups.
- Set up in a downward dog.
- Bend your elbows and move your head toward the floor.
- Press back up to starting position.
Why It's Effective: This one replicates the action of an overhead press, so it's excellent for upper chest recruitment.
3. Resistance Band Chest Press (Incline Angle)
You will need to do both an incline and a flat variation to hit the full area of your chest.
Got resistance bands? Perfect.
- Secure the band behind you higher than head level.
- Step forward so there’s tension, where you then perform a chest press.
- Concentrate on pressing with your palms to involve the upper chest.
Why It Works: Bands offer variable resistance, allowing you to feel strongest where your muscles are strongest.
Decline Bench Press Alternatives (Targeting Lower Chest)
The lower- chest helps to thicken and define your pecs. If you don’t own a decline bench, consider these moves instead.
1. Decline Push-Ups
Raising your hands elevates the game.
- With your hands either in a step or on a weight plate.
- Perform a push-up as usual.
Why It Works: Lifting your hands up moves the emphasis to your lower chest fibers.
2. Dip Variations
For hitting the lower chest, dips are amazing—if performed properly.
- Do them on parallel bars or dip stations instead.
- Attempt to lean forward a bit as you lower yourself.
- Press back up, lifting with your chest instead of your triceps.
Pro Tip: Use a weight belt to increase resistance when bodyweight is not challenging enough for you.
3. Low-to-High Cable Flyes
Another cable machine gem.
- Set the pulleys to the lowest position.
- Grap the handles and position yourself in the middle.
- Take your hands up and across your body, ending up high toward your head.
Why It’s Effective: The upward arc targets the lower fibers of your chest.
How to Choose the Best Bench Press Alternative
But with so many choices, how do you know which is right for you? Keep these factors in mind:
Equipment Availability
What kind of sci tools do you have? Dumbbells? Resistance bands? A cable machine? Select exercises according to what is available.
Training Goals
Are you aspiring to increase your size, strength, or endurance? Switch for hypertrophy: Target moderate reps (8-12). To boost strength, go with the heavier weight for lower reps (4-6).
Physical Condition
Listen to your body. If any movements are painful, avoid them. There’s always another alternative.
Workout Variety
Combine exercises to maintain interest and work all of the muscles.
Final Thoughts
No bench or barbell is needed to build a strong, defined chest. Even with the proper substitutes, you can still get amazing results without too much equipment. From dumbbell floor presses to pike push-ups, there’s a move here for every exerciser.
Stick with these exercises, and you will see improvement over time. And if you’re committed to taking your training seriously, a good next move would be to purchase an adjustable dumbbell bench and some adjustable dumbbells (or even better still, a barbell).
They will provide you with even more choices to devise an uber-effective chest workout.
Your Turn!
Choose one or two moves from each section and piece together your own workout. Give it a month and see how your chest transforms. Got some questions? Leave a comment below- we would like to hear from you!
