9 Powerful Bench Press Alternatives to Build a Strong Chest !!

The bench press is a compound exercise that targets the chest, shoulders, and triceps—done by pressing a barbell upward from a lying position. While bench press is one of the most popular exercises in bodybuilding, it also has some flaws. Compared to other exercises like the Dumbbell press, it limits the range of motion and chest activation, and it can also cause shoulder injury if not performed with good form and control.
In this article, we will discuss some of the best bench press alternatives to maximize your chest growth.

PUSHUPS

One of the best alternatives to bench press. Push-ups are a great bodyweight exercise that can be performed anywhere. Research shows that push-ups and the bench press generate similar muscle activation, making push-ups an excellent alternative. Push-ups are ideal choice for a home workout as it doesn’t require any equipment.

HOW TO PERFORM:

1. Start in a high plank with hands wider than shoulder-width.
2. Bend your elbows at a 45-degree angle as you lower your chest toward the ground.
3. Push through your palms to return to the starting position.
4. Perform for 3-4 sets of 8-12 reps.

DUMMBELL PRESS

Another great alternative to bench press. The dumbbell press is a strength exercise targeting mainly the middle chest. Performed by lying on a bench while pressing two dumbbells upward from chest level, it allows an excellent range of motion compared to a barbell bench press. This exercise enhances muscle growth and strength as each arm works independently.

HOW TO PERFORM:

1.  Lie flat on a bench holding a dumbbell in each hand, feet planted on the ground.
2.  Hold the dumbbells at chest level. Start by pushing the dumbbells upward, extending your arms fully without locking your elbows.
3.  Slowly lower the weights back to chest level, maintaining control and again push to starting position.
4.  Perform for 3-4 sets of 8-12 reps.

CABLE CHEST FLY

One more excellent alternative to bench press. The chest cable fly is an isolation exercise targeting the chest muscles. Chest flyes are highly effective for maximizing chest activation. It is one of the best exercises you can do to grow your chest. The cable chest fly offers different varieties to target all muscle groups of your chest in an effective manner.

HOW TO PERFORM:

1. Set the pulley in the highest position in the cable machine and stand in the center of machine.
2. Grab the handles and step forward a little and lean forward from the waist, keeping your chest up.
3. Bring the handles together in front of your chest while squeezing your chest muscles. While maintaining control, slowly extend your arms back to the starting position.
4. Perform for 3-4 sets of 8-12 reps.

INCLINE DUMBBELL PRESS

The incline dumbbell press is a variation of the bench press that targets the upper part of the chest, as well as the shoulders and triceps. This exercise allows a greater range of motion and independent arm movement. This Exercise offers fantastic mind muscle connection which leads to better chest growth.

HOW TO PERFORM:

1. Lie on an inclined bench and hold a dumbbell in both hands.
2. Extend your elbows and push the dumbbells up towards the ceiling.
3. Slowly lower the dumbbells to the sides of your chest. Pause for a sec at the bottom then squeeze your chest and push the dumbbell back.
4. Perform for 3-4 sets of 8-12 reps.

DUMBELL FLY

The dumbbell fly is an isolation exercise mainly targeting the chest muscles. It helps stretch and strengthen the chest. Unlike pressing movements, which involve both pushing and pressing muscles, the dumbbell fly provides a deep stretch for the chest muscles, improving flexibility and range of motion.

HOW TO PERFORM:

1. Hold a dumbbell in each hand and lie down on the bench. Keep your feet grounded.
2. Stretch your arms out and raise the dumbbells above the middle of your chest.
3. Slowly lower your arms outward to each side and maintain a slight bend in elbows. Stop when the dumbbells reach shoulder height.
4. Engage your chest muscles to lift the dumbbells back to the starting position.
5. Perform for 3-4 sets of 8-12 reps.

CHEST MACHINE PRESS

A chest machine is a good alternative to bench press as it targets the same muscle group. The chest machine press is a resistance exercise that targets the chest, primarily the middle chest. It is performed on a machine, which offers more controlled repetitions. This exercise is ideal for beginners and for those focusing on muscle isolation.

HOW TO PERFORM:

1. Set the seat height and plant your feet on the ground. Grip the handles with an overhand grip and push the handles forward by extending your arms.
2. Push and keep your chest engaged throughout the movement. Slowly lower the handles back to the starting position, allowing your elbows to bend until your hands are just outside your chest.
3. Perform for 3-4 sets of 8-12 reps.

MACHINE FLY

The machine fly machine (also known as the pec fly) is an isolation exercise designed to target the chest muscles, specifically the pectoralis major. This machine-guided movement focuses on the contraction and stretching of the chest muscles without the need for stabilizing muscles, making it ideal for beginners and those looking to isolate the chest for hypertrophy.

HOW TO PERFORM:

1. Sit on the machine with the handles at chest level and your feet grounded. Grip the handles with a slight bend in your elbows.
2. Pull the handles toward each other, squeezing your chest as you bring them in front of you. Hold for a moment when the handles meet in front of your chest.
3. Slowly free the handles back to the starting position in a controlled motion.
4. Perform for 3-4 sets of 8-12 reps.

SQUEEZE PRESS

The squeeze press is a good chest exercise that focuses on the inner chest muscles by embedding a pressing motion while actively squeezing the weights together. It’s typically performed with dumbbells or a single weight plate, and it combines the benefits of a chest press with increased tension on the pecs throughout the movement.

HOW TO PERFORM:

1. Position yourself comfortably on a flat bench with feet planted on the floor.
2. Grab two dumbbells and press them together in front of your chest with palms facing each other. Push the dumbbells straight up above your chest and squeeze your chest.
3.  Slowly lower the dumbbells back to chest level.
4.  Perform for 3-4 sets of 8-12 reps.

CHEST DIPS

Dips are another excellent bodyweight exercise that will burn your chest. If you want to grow a bigger chest then you should add this exercise in your workout plan. Chest dips also help in improving the strength of your body. It Can be performed on parallel bars or a dip station.

HOW TO PERFORM:

1.  Grab parallel bars with your hands slightly wider than shoulder-width. Support your body weight on the bars and lift yourself up.
2.  Slightly lean your torso forward to target the chest more. Bend your elbows and lower yourself until your upper arms are parallel to the floor.
3.  Extend your elbows to lift yourself back up to the starting position.
4.  Perform for 3-4 sets of 8-12 reps.

CONCLUSION

In conclusion, while bench press is one the best and most popular exercises to train your chest, it is important to look after its limitations such as limited range of motion and risk of shoulder injury. The alternatives discussed in this article eliminate the limitations of bench press. Exercise like Incline dumbbell press offers a greater range of motion which leads to better chest growth. Adding these exercises in your workout routine will help you maximize your chest growth.