15 Explosive Alternatives to the Bench Press

In bodybuilding, everybody loves the bench press and recommends it the most when it comes to developing a great chest area. However, several effective alternatives can provide excellent results without needing to perform the traditional barbell bench press. Perform these exercises both at home and at the gym to tone your chest and upper body muscles and build strength and stamina.

This will be a step-by-step guide to 15 effective bench press substitutes that you can consider using. It breaks down the exercises, proper form, and the general outcome of each movement that you may experience once you integrate it into your training.

Incline Dumbbell Press

The incline dumbbell press focuses on the upper chest and shoulders, hence the best replacement for bench press exercises. Dumbbells allow for a greater range of motion, and there is a greater activation of muscle fibers including the ones surrounding the joint that are referred to as stabilizer muscles.

How to Do It

1. Place the bench in an adjustable position to approximately 30-45 degrees.
2. Stand with your back to the bench, grab two dumbbells in each hand, and position them in front of you at chest level.
3. Push the weights up to shoulder level until you can no longer bend your arms.
4. Lower the weights down until they reach the starting position.

Benefits

• Enhances upper chest development.
• Improves shoulder stability.
• Allows for a more natural range of motion compared to barbell presses.

Decline Dumbbell Press

The decline dumbbell press allows working out the lower chest area which would otherwise remain neglected in other forms of bench presses. It also assists in reducing stress on the shoulders, due to these variations.

How to Do It

1. Adjust the seat back so that it is in a decline position.
2. Get in a lying down position with a dumbbell in each hand resting on your chest.
3. Push the weights up till your arms attain a position of extension.
4. Slowly lower the dumbbells down to your chest area.

Benefits

• Is more effective at targeting the lower chest area.
• Relieves pressure on the shoulders and the lower back.
• Builds chest definition and strength.

Overhead Press

Overhead press is not a chest exercise, but it works on the shoulders that are so crucial for the Bench Press. This exercise proves useful in addressing the imbalance in the development of the upper part of the body.

How to Do It

1. Stand or sit with a barbell or dumbbell in hand.
2. Hold the weights at shoulder level first.
3. Raise the weights to the shoulder level or until your field of vision is clear.
4. Take the weights back to the original position.

Benefits

• Strengthens the shoulders, as well as the upper chest.
• Improves core stability.
• Strong emphasis on upper body particularly in terms of force production capability.

Push-Ups

This is one of the traditional exercises that involve the use of body weight to tone the chest, shoulder, and triceps muscles. It is an ideal substitute for a weightless exercise when you have no other option.

How to Do It

1. The beginner strategy starts with the person falling into a high plank position with the hands placed wider than shoulder-width.
2. Bend your knees, and bring your upper body almost parallel to the floor.
3. Use your arms to push your body back to the starting position as quickly as possible.

Benefits

• No equipment is needed; can be done anywhere.
• Inclines the body with the chest and the back of the arms.
• It can also be adjusted depending on the intensity level of the exercises.

Dips

Dips are one of the best compound movements for the chest and triceps muscles. Although both exercises are done with the body being parallel to the ground, the chest dip targets the pectorals more and helps in chest width and depth.

How to Do It

1. Utilize parallel bars or a dip station.
2. Lower the body by flexing at the elbow until the upper arm is nearly in a horizontal plane.
3. Curl your chest up to push yourself back into the starting position.

Benefits

• Targets chest, shoulder, and triceps muscles.
• Strengthens the upper body as a whole.
• A great bodyweight alternative to bench pressing.

Dumbbell Flyes

Dumbbell flies are a fantastic isolation movement for the chest. This exercise stretches the chest muscles and helps build a fuller, more defined chest.

How to Do It

1. This exercise should be performed on a flat bench and requires a dumbbell in each hand.
2. Extend your arms out to the sides with a slight bend in your elbows.
3. Slowly raise the two dumbbells to meet at the chest level.
4. Slowly bring them back to their original position.

Benefits

• Stretches and isolates the chest muscles.
• Increases chest definition.
• Provides a better range of motion than pressing exercises.

Cable Flyes

Cable flies still involve the stretching of the pectoral muscles and arms but differ from dumbbell flies because they have consistent tension throughout the action. This makes them highly suitable as a replacement mechanism to specifically target the chest area.

How to Do It

1. Adjust the pulleys on a cable machine to the chest level.
2. Take hold of the handles while squeezing them and step forward at the same time with slightly bent elbows.
3. Bring your hands together in front of your chest, then slowly return to the starting position.

Benefits

• Exercises that apply constant pressure on the chest muscles.
• Allows for variations in angles to target different areas of the chest.
• Builds muscle control and endurance.

Read Also: No Pull-Up Bar? No Problem!

Chest Press Machine

The chest press machine is uniquely designed for weight training and is ideal for a bench press-like exercise without requiring assistance from another person. It aims at the chest, shoulders and triceps.

How to Do It

1. Sit down and adjust the seat so the handles are level with your chest.
2. Move your hands forward until you reach the maximum range of motion on your arms while holding the handles.
3. Slowly return the handles to the starting position.

Benefits

• It helps to minimize the chances of getting injured.
• Ensures a stable and constant motion.
• Ideal for beginners or those recovering from an injury.

Close-Grip Bench Press

Close-grip bench press, the prime mover muscles are the triceps although the chest and shoulder muscles also get a good workout. This is a good variation for developing upper body mass.

How to Do It

1. Lie on a bench with your hands placed closer than shoulder-width on the barbell.
2. Place the bar below your chest, while your elbows remain at your sides.
3. Press the bar back up until your arms are fully extended.

Benefits

• Focuses on the triceps while still engaging the chest.
• Improves overall pressing strength.
• Helps with lockout strength in bench pressing.

Floor Press

The floor press is a variation of the bench press that reduces the range of motion, focusing more on the lockout portion of the lift. It’s perfect for those with shoulder issues.

How to Do It

1. Lie on the floor with a barbell or dumbbell in hand.
2. Lower the weights until your elbows touch the floor.
3. Press the weights back up to the starting position.

Benefits

• Reduces strain on the shoulders.
• Improves lockout strength for bench pressing.
• Builds chest and tricep strength without needing a bench.

Weighted Push-Ups

Weighted push-ups add resistance to the standard push-up, making them a more challenging and effective exercise for building chest strength.

How to Do It

1. Place a weight plate or resistance band on your back.
2. Perform a regular push-up with the added weight.
3. Focus on maintaining proper form throughout the movement.

Benefits

• Increases the difficulty of push-ups without needing equipment.
• Builds chest, shoulder, and core strength.
• Great for progressive overload in bodyweight exercises.

Handstand Push-Ups

Handstand push-ups target the shoulders and upper chest. While they are advanced, they are a powerful bodyweight movement for building upper body strength.

How to Do It

1. Kick up into a handstand position against a wall.
2. Lower yourself by bending your elbows until your head touches the floor.
3. Push yourself back up to the starting position.

Benefits

• Develops shoulder and upper chest strength.
• Improves balance and coordination.
• A challenging bodyweight movement that requires no equipment.

Scapular Push-Ups

Scapular push-ups focus on the movement of the shoulder blades, helping improve scapular mobility and stability. This exercise is great for strengthening the muscles that support the chest and shoulders.

How to Do It

1. Start in a high plank position.
2. Without bending your elbows, move your shoulder blades together and then apart.
3. Repeat for the desired number of repetitions.

Benefits

• Enhances scapular mobility and control.
• Strengthens the muscles supporting the chest and shoulders.
• Improves posture and prevents shoulder injuries.

Plyometric Push-Ups

Plyometric push-ups are an explosive version of the regular push-up. They help build power and speed, making them a great conditioning exercise for athletes.

How to Do It

1. Perform a regular push-up, but push off the ground with enough force to lift your hands off the floor.
2. Land softly and immediately go into the next push-up.

Benefits

• Increases explosive power and strength.
• Builds chest, shoulder, and triceps strength.
• Improves athletic performance.

Medicine Ball Chest Pass

The medicine ball chest pass is an excellent power-building exercise that targets the chest and arms. It’s a simple and effective movement that adds variety to your chest workout.

How to Do It

1. Stand facing a wall or partner with a medicine ball in hand.
2. Hold the ball at chest height and explosively throw it forward.
3. Catch the ball as it returns and repeat.

Benefits

• Builds explosive power in the chest and arms.
• Improves coordination and speed.
• A fun and engaging way to work the chest.

Read Also: Rapid Muscle Gain: Top 15 Workout Hacks

Final Thoughts

The provided 15 bench press options give you a broad range of exercises that you can use to engage your chest, shoulders, and triceps without necessarily having to do the standard bench press. Everything mentioned above is the technique of using these exercises to improve your upper body strength regardless if you are in the gym or doing exercises at home. This way, the workout can be varied and interesting, and you can try different combinations.