Bench Press Alternatives – Train Your Chest A Different Way
Take it from me, a gym owner. The most popular exercise in the gym is the bench press. That means the benches are often full, leaving you needing to use bench press alternatives. Don’t worry though, I’ve got you covered.
In this article I’m going to share my go-to bench press alternatives, so even if you train on international chest day, you won’t suffer a crappy workout just because the bars and benches are taken…
Weighted Push Ups on Handles
I’ve put this as number one in my list because it’s my favourite bench press alternative. I like it for a couple of reasons…
- It trains the chest very effectively
- You can increase the range of movement at the shoulder, improving shoulder function
There’s an argument it’s actually a better exercise than the bench press, because it allows the shoulder blades to move more naturally. When pinned to a bench like they are during a bench press, their movement is restricted and that can lead to dysfunction down the line.
I perform the exercise on handles because I like the additional range of movement. Not only does this extra range stretch the chest and shoulders more, but it also increases the time under tension for the muscles. Scientists in a study published in the Journal of Physiology in 2011 concluded…
“Results suggest that the time the muscle is under tension during exercise may be important in optimizing muscle growth.”
Cable Cross Over
The cable cross over is one of the more common bench press alternatives. Similar to the weight push ups, it allows free movement of the scapula (shoulder blades) and increases the stretch at the chest and shoulders.
Whilst this isn’t an exercise where you’ll be noticing massive strength gains, the benefits of the mobility element and the lack of joint impacts are the reasons I think of it as a great bench press alternative. It’s a classic bodybuilding exercise in that the focus is on training the muscle, not the movement. Really emphasise the slow, deliberate range to get the most from the exercise.
Think of it as a much more controlled version of the dumbbell chest fly, and a perfect way to build a strong mind-muscle connection. It’s an effective exercise for going high-rep with.
Dips
Many people don’t think of dips as a chest exercise, but I can assure you they are. They’re also another great bench press alternative in that they mimic a decline bench press in terms of movement pattern, so they hit the chest differently to the other bench press alternatives in this list.
A 2015 study published in the Journal of Physical Education Research compared the electromyographical data (muscle contractions) of different dip and push up variations. They found that wide grip dips trained the chest muscles most effectively.
If you wanted to add difficulty to the exercise, you could always add external weight to the exercise, slow down the movement tempo or increase the range of movement. A combination of all three would make the wide grip dips one of the best bench press alternatives there is.
Landmine Press
I love the landmine press. As well as being a superb bench press alternative, it’s an exercise with a huge athletic carryover. The unilateral nature of it means that each side is trained individually, so you don’t end up with a strength imbalance. Additionally, there’s a core engagement element at play too.
If you play a sport that requires any kind of pressing strength, or involves throwing, it’s a great exercise. It hits the shoulder more than the other exercises on this list, because of the incline position from which you press.
Just make sure that your gym has a landmine press attachment, otherwise you’ll end up damaging the walls and the barbell, and nobody wants that!
Dumbbell Bench Press
I know this is supposed to be a bench press alternatives article, but here’s the thing – almost nobody does a dumbbell bench press, meaning you’ve likely got plenty of opportunities to do them, even in a busy gym!
I personally think that dumbbell bench presses are better than barbell bench presses for three reasons…
The first is that they allow for a greater range of movement, because there’s no bar to stop at your torso. Secondly, they’re unilateral, so both sides have to work as hard as each other (no dominant side doing more of the work). Finally, they allow you to use different hand positions, so you can lift with an overhand, neutral or underhand grip.
Bench Press Alternatives – Final Thoughts
I’m going to go out on a limb here and say that you should be using these bench press alternatives more in your training.
Most people stick to the exercises that they know and enjoy, but occasionally it’s a good idea to mix things up a bit. Give your body a new challenge. Hit your muscles from different angles, with different exercises and weight types.
If you’ve used a barbell bench press as your go-to exercise, throw these bench press alternatives into your workout, and I’m confident you’ll make some serious strength and physique gains. It’ll perhaps force you back into being a beginner again, because you won’t be used to the movements and your strength will seem lower, but if your ego can take it, go with it!
Next time you’re faced with an occupied bench on chest day, I hope these bench press alternatives will serve you well…
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