12 Bench Press Alternatives to Build Size and Strength

The bench press is one of the most recognizable moves for sculpting a powerful chest — and the bench itself is likely one of the busiest spots in your gym.

No worries if you can’t access a bench, or if you don’t have a barbell and plates — there are many other exercises that deliver similar benefits.

Below, we’ve assembled 12 bench press substitutes to help develop your pectoral muscles.

Choose two to three of the exercises below to add to your routine twice weekly and watch your upper body progress.

Things to consider

For each movement, aim for 3 sets of 12 repetitions.

Pick a load that makes the final rep doable with good technique, but impossible to repeat again.

Be sure to gradually increase resistance over time to keep challenging the muscles — this principle is known as progressive overload.

Dumbbell chest press

Dumbbells are often easier to find — and to maneuver — than a barbell, especially if you’re just starting out.

Another perk: the dumbbell chest press works the same primary muscles as the bench press — the pectorals, front deltoids, and triceps.

How to do it

1. Lie with your back on a bench holding a dumbbell in each hand at chest height.
2. Turn your palms to face your feet, and keep your feet flat on the floor.
3. Drive your arms up, pressing the dumbbells over your chest so that your elbows are aligned over your shoulders at the top.
4. When your arms are extended, pause, then lower the weights back to shoulder level.
5. You’ll experience a larger range of motion with dumbbells than with a barbell. Press back up to repeat.

Complete 3 sets of 12 reps.

Pushups

Pushups require no gear and can be done virtually anywhere.

Don’t underestimate them — they heavily target the chest while engaging many other muscles across the body.

If a standard pushup is too tough at first, begin from your knees.

How to do it

1. Assume a high plank with your hands slightly wider than shoulder-width.
2. Keep your gaze slightly forward and maintain a straight line from head to heels.
3. Bend your elbows at about a 45-degree angle and lower until your chest nearly touches the floor.
4. Push back up to the starting position.

Aim for 3 sets of 12 reps. If doing knee pushups, aim for 20 reps per set. Once they feel easy, progress to full pushups.

Incline dumbbell press

A variation of the dumbbell chest press, the incline press emphasizes the upper chest and shoulders more than a flat bench press.

How to do it

1. Set a bench to about a 45-degree incline.
2. Hold a dumbbell in each hand and lie back with your spine against the pad.
3. Keep your feet planted on the floor.
4. Bring the dumbbells to shoulder level with palms facing outward.
5. Extend your arms to press the weights up over your head.
6. Lower the dumbbells back to the sides of your chest, then press up again.

Complete 3 sets of 12 reps.

Decline dumbbell press

While the incline targets the upper pectorals, the decline dumbbell press hits the lower pecs more directly.

How to do it

1. Set the bench to a slight decline.
2. Hold a dumbbell in each hand and lie back, holding the weights at shoulder height.
3. Press the dumbbells up by extending your elbows.
4. Lower them back to shoulder level, then press them up again.

Complete 3 sets of 12 reps.

Dumbbell fly

The dumbbell fly emphasizes the chest while also engaging the shoulders and upper back to a greater extent.

You won’t be able to use as much weight as pressing movements, so opt for light to moderate dumbbells to begin.

How to do it

1. Grasp a dumbbell in each hand and lie with your back flat on the bench.
2. Plant your feet flat on the floor.
3. Extend your arms and bring the dumbbells over the center of your chest, parallel to your torso.
4. Slowly lower your arms out to the sides with a slight bend in the elbows.
5. Stop when the weights reach shoulder level.
6. Using the chest, draw the dumbbells back to the center.

Complete 3 sets of 12 reps.

Bench dips

Bench dips use only bodyweight to build upper body strength.

They work the triceps, chest, and shoulders — similar to the bench press — and also involve the lats.

How to do it

1. Sit on a bench with your hands beside your thighs.
2. Walk your feet forward and extend your legs, lifting your hips off the bench and supporting yourself with straight arms.
3. You can keep your knees bent if you need more support.
4. Lower your body by bending at the elbows until your upper arms are about parallel to the floor or form a 90-degree angle.
5. Press back up through your palms to return to the start.

Complete 3 sets of 12 reps.

Floor press

The floor press is basically a bench press performed on the ground, so it targets the same muscle groups.

Lying flat on the floor lets you feel shoulder and back engagement, making it a shoulder-friendly pressing option.

How to do it

1. Lie on your back with your legs extended and hold a barbell across your chest with palms facing outward.
2. Press the barbell up by extending your arms.
3. Pause at the top, then lower the bar until your arms touch the floor.
4. Explosively press back up for the next rep.

Complete 3 sets of 12 reps.

Standing cable chest press

Performed standing, the cable chest press adds a stability challenge while hitting the same muscles as a bench press.

How to do it

1. Set two cable handles slightly below chest height. Face away from the machine and grab the handles with an overhand grip and bent elbows.
2. Stagger your stance, lean forward slightly, and press the handles out and toward the center of your chest.
3. Pause, then allow the cables to return until the handles are at chest level.
4. Press back out to repeat.

Complete 3 sets of 12 reps.

Dumbbell pullover

The dumbbell pullover targets the chest in a distinct way and forces the stabilizers and core to engage intensely.

How to do it

1. Hold a dumbbell with both hands and position your upper back on a stability ball or bench so it’s supported.
2. Bend your knees at about 90 degrees.
3. Extend your arms overhead so they’re parallel to the floor.
4. Keeping your arms relatively straight and core braced, pull the dumbbell up and over toward your chest.
5. When your arms reach perpendicular to the floor, lower back to the start.

Complete 3 sets of 12 reps.

Offset pushups

Placing one hand on an elevated surface during a pushup forces your shoulders, chest, and core to stabilize differently.

This variation also increases your range of motion.

How to do it

1. Set up in a high plank with one hand on a step or Bosu ball.
2. Perform a pushup with elbows at about 45 degrees, keeping a straight line from head to heels.
3. Bring both hands to the center of the step or ball and switch sides, repeating the sequence.

Complete 3 sets of 12 reps.

Cable crossover

The cable crossover is another exercise that emphasizes the lower chest, and because you perform it standing, it demands extra core and stability work.

How to do it

1. Position two cables at the top of the machine.
2. Grab the handles with an overhand grip and palms facing you, then face away from the machine.
3. Stagger your stance, lean forward slightly, and with a soft bend in the elbows, pull your hands together.
4. Stop when they meet in front of you.
5. Let your arms return up past shoulder height, then draw them together again.

Complete 3 sets of 12 reps.

Chest press machine

Machines offer more stability than free weights, making them an excellent choice for newcomers.

The chest press machine works the same muscle groups as a bench press as well.

How to do it

1. Sit with your back flush against the pad.
2. Grip the handles with palms facing outward.
3. Push the weight away from your torso while keeping your feet on the floor.
4. When your arms are straight, pause briefly and then return to the starting position.

Complete 3 sets of 12 reps.

The bottom line

Switching up your routine can yield better results than you might expect. Challenge your muscles in new ways and forget about waiting for an open bench.