Home » 12 Alternate Exercises To The Bench Press That Can Help You Build Muscle And Strength

12 Alternate Exercises To The Bench Press That Can Help You Build Muscle And Strength

The bench press is one of the most well-known exercises for creating a powerful chest, and as a result, the bench itself is arguably one of the most often used pieces of equipment in your fitness center. Here we are going to find our what are the many exercises with bench press alternatives to build muscle and increase the strength of the body.

There is no need for alarm! There are many alternative exercises that you may do that will offer you with many of the same advantages as the bench press, even if you have trouble getting on it or if you do not have access to a barbell and plates.

To help you improve your pectoral muscles, we’ve compiled a list of 12 exercises that are alternatives to the bench press. And choose two to three of the routines that follow to include into your workouts twice a week to see your upper body expand, and keep in mind that you should do these exercises with good form.

Bench Press Alternatives - bench press workouts

What Things To Consider?

You should aim to complete three sets of twelve repetitions for each exercise.

This should be difficult enough that you can finish the last repetition with proper form, but you won’t be able to finish any more than that.

Make sure that you are gradually increasing the weight that you are lifting in order to keep yourself challenged. This is known as progressive overload.

Dumbbell Chest Press

In particular for those who are just starting out, barbells might be more difficult to track down and manage than dumbbells.

Another advantage is that the chest press with dumbbells works the pectorals, anterior deltoid, and triceps, the same muscles that are worked during the bench press.

The Proper Way To Carry It Out.

  1. Place a bench beneath your back and hold a dumbbell in each hand so that they are resting at chest level.
  2. Turn your palms so that they are facing your feet, and place your feet in a flat position on the floor.
  3. Start by extending your arms and pushing the dumbbells up over your chest while keeping them close together. At the very top, your arms should be positioned such that they are straight above your shoulders.
  4. Stop until your arms are in a straight position, and then slowly lower the weights until they are level with your shoulders.
  5. When compared to doing out with a barbell, dumbbells offer a greater range of motion due to their smaller size. Push back up again.
  6. Carry out three sets of twelve repetitions each.

Pushups.

Bench Press Alternatives - Pushups

Because it requires no special apparatus, the pushup may be done virtually anyplace.

But don’t let that deceive you – it still targets your chest in a huge manner, in addition to a wide variety of other muscles all over your body.

If a regular pushup is too difficult for you, you can begin the exercise on your knees.

The Proper Way To Carry It Out.

  1. Assume a high plank stance and spread your hands out so that they are just slightly wider than your shoulders.
  2. Your body should be aligned such that it forms a straight line from your head to your toes, and your head should be positioned so that you are gazing directly ahead.
  3. As you lower yourself to the ground, begin to bend your elbows, which should be at a 45-degree angle, and continue to bend them until your chest is touching the ground.
  4. Raise yourself back to the beginning.
  5. Aim for three sets of twelve repetitions each. Aim for a set of 20 repetitions if you are beginning the exercise on your knees. As soon as you feel comfortable doing so, you should stand up.

Incline Dumbbell Press.

The traditional bench press does not target the top section of the pectoral muscle as well as the shoulders as does the incline dumbbell chest press, which is a variant on the dumbbell chest press.

The Proper Way To Carry It Out.

  1. Make the necessary adjustments to your bench so that it is positioned at a 45-degree angle.
  2. Maintain a flat back against the bench while holding a dumbbell in each hand and doing the exercise.
  3. Your feet need to be planted firmly on the ground.
  4. Raise the dumbbells up to your shoulders while keeping your hands facing outward.
  5. Extend your elbows and drive the weights up and overhead by pushing them up.
  6. After letting go of the dumbbells and pulling them in toward your chest, you should immediately resume your push-up position.
  7. Carry out three sets of twelve repetitions each.

Decline Dumbbell Press.

The uphill dumbbell press focuses on strengthening the upper pecs, while the decline dumbbell press emphasizes on the lower pecs.

The Proper Way To Carry It Out.

  1. Make the bench slant slightly downward by adjusting the legs.
  2. Lying back on the bench with a dumbbell in each hand, bring the weights up to your shoulders while keeping your hands behind your head.
  3. Extend your elbows and lift the dumbbells by pushing up with them.
  4. After you have let go of them and allowed them to fall to shoulder level, you should then push them back up again.
  5. Carry out three sets of twelve repetitions each.

Dumbbell Fly

Bench Press Alternatives - Dumbbell fly

The chest is the primary focus of the dumbbell fly exercise; nevertheless, it also significantly strengthens the shoulders and upper back.

Because you won’t be able to go as heavy with a dumbbell fly, you should start with dumbbells that are either low or moderate in weight.

The Proper Way To Carry It Out.

  1. Keep a dumbbell in each hand and lie down on the bench with your back completely straight.
  2. Put both of your feet down on the floor in a flat position.
  3. Extend your arms and lift the dumbbells up over the middle of your chest as you do the chest fly exercise. They ought to be in a straight line with your body.
  4. Begin to lower your arms to either side in a slow and controlled manner while maintaining a small bend in the elbows.
  5. When the dumbbells reach shoulder level, you should stop the exercise.
  6. Pull the dumbbells back up to the center position using the chest muscles you have.
  7. Carry out three sets of twelve repetitions each.

Dips On The Bench

Bench Press Alternatives - Bench dips

Bench dips, which just need your own body weight, are great for building upper-body strength.

In the same way as a bench press would, they work the triceps, chest, and shoulders, but they also focus on the lats.

The Proper Way To Carry It Out.

  1. Take a seat on a bench and place your hands on the bench next to your thighs.
  2. Walk your feet out to the edge of the bench, then extend your legs so that your bottom is lifted off the bench. Hold this position while extending your arms.
  3. If you feel that you require additional support, another option available to you here is to keep your knees bent.
  4. Hinging at the elbow, drop your body down as far as you can or until your arms reach a 90-degree angle, whichever comes first.
  5. To begin, start by pushing up through the back of your palms.
  6. Carry out three sets of twelve repetitions each.

Floor Press

Because the floor press is essentially the same as the bench press performed on the ground, the same muscles are worked.

It is an excellent exercise to protect your shoulders since it forces your shoulders and back to engage, and you can feel this happening when your upper body is flat over the floor.

The Proper Way To Carry It Out.

  1. Place a barbell over your chest while lying on the ground with your legs outstretched and your back against the ground in a flat position. Your hands need to be facing outward.
  2. Extend your arms as you lift the barbell above your head.
  3. After pausing at the peak, slowly decrease the weight until both of your arms are parallel to the floor.
  4. Repeat the explosive movement for the next repetition.
  5. Carry out three sets of twelve repetitions each.

Standing Cable Chest Press

The cable chest press works the same muscles as a bench press but is a greater challenge since it requires you to do the exercise while standing instead of sitting.

The proper way to carry it out.

  1. Put two wires at a position just below the level of the chest. Turn your back on the machine and take hold of the handles with an overhand grip while bending your elbows.
  2. Your posture should be crooked, and you should lean forward while pushing the handles outward and into the center of your chest.
  3. After pausing here, release the cables and continue to lower the handles until they are at chest level.
  4. Then you should press your way out.
  5. Carry out three sets of twelve repetitions each.

Dumbbell Pullover.

The dumbbell pullover is a chest exercise that works the chest in a slightly different manner than the pullover with a barbell. It also needs the stabilizer muscles and the core to operate in overdrive.

The Proper Way To Carry It Out.

  1. While keeping both hands on the dumbbell, situate yourself on the ball or the bench such that the surface may provide support for your upper back.
  2. It is recommended that your knees be bent at a 90-degree angle.
  3. Extend both of your arms over your head until they are at a right angle to the ground.
  4. Pull the dumbbell up and over your head while keeping your arms fully extended and your abdominal muscles engaged.
  5. As soon as your arms are at an angle that is perpendicular to the ground, bring them back to the starting position.
  6. Carry out three sets of twelve repetitions each.

Offset Pushups.

When you do pushups with one hand on a raised surface, your shoulders, chest, and core have to work in a different way to support your body than when you do pushups without using the elevated surface.

Additionally, your range of motion will be improved.

The Proper Way To Carry It Out.

  1. Assume a high plank stance while placing one hand on a Bosu ball or step.
  2. Carry out a push-up with your elbows bent at a 45-degree angle, ensuring that your body is aligned in a straight line from your head to your heels.
  3. You are going to step your hands up together at the middle of the step or ball and then across to the other side.
  4. Carry out three sets of twelve repetitions each.

Cable Crossover

Bench Press Alternatives - Cable crossover

Because it is performed while standing, the cable crossover is yet another chest exercise that focuses on the bottom region of the pecs. This exercise also demands additional stability and core strength.

The Proper Way To Carry It Out.

  1. Put two wires on the very top rung of the ladder.
  2. Take hold of the handles using an overhand grip with your hands pointing in toward your body. Turn your back on the machine and look away.
  3. Your posture should be crooked, and you should lean forward while pulling your hands closer together while maintaining a tiny bend in the elbow.
  4. When they come into contact, stop.
  5. After letting go of the weight and bringing your arms back down to your sides, you should do so while keeping your palms facing each other.
  6. Carry out three sets of twelve repetitions each.

Chest Press Machine

Because they are more stable than free weights, machines are an excellent choice for people who are just starting out in strength training.

The chest press machine engages the same muscles that are used while performing a bench press.

The Proper Way To Carry It Out.

  1. Place your back firmly on the pad while you sit on the machine.
  2. Take a firm grip on the handles with your hands facing away from you.
  3. While maintaining your feet on the ground, you should push the weight away from your body.
  4. When your arms are in a straight position, pause, and then go back to the beginning.
  5. Carry out three sets of twelve repetitions each.

The Conclusion

Altering the status quo might bring you more benefits than you anticipate. Put your muscles through a different kind of challenge, and say goodbye to the days when you had

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