Barbell bench press alternatives
Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the barbell bench press, best matches first.
- Dumbbell bench pressTrains the chest, same movement, needs dumbbells and flat bench.
- Incline push-upTrains the chest, same movement, needs plyo box or step.
- Machine chest pressTrains the chest, same movement, needs chest press machine.
- Push-upTrains the chest, same movement, no equipment.
- Ring push-upTrains the chest, same movement, needs gymnastic rings.
- Wall push-upTrains the chest, same movement, no equipment.
- Feet-up push-upTrains the chest, same movement, needs plyo box or step.
- Incline barbell pressTrains the chest, same movement, needs barbell, adjustable bench and squat rack.
- Incline dumbbell pressTrains the chest, same movement, needs dumbbells and adjustable bench.
- Lean-forward push-upTrains the chest, same movement, no equipment.
- DipTrains the chest, needs dip bars.
- Slow dip loweringTrains the chest, needs dip bars.
A plan that only uses what your gym has
Tell Liftsmith your equipment once. Every workout picks exercises you can do there, and swaps rank the closest match first.
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