LiftsmithPause bench press alternatives
Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the pause bench press, best matches first.
- Archer push-upTrains the chest, same movement, no equipment.
- Band chest pressTrains the chest, same movement, needs resistance bands.
- Barbell bench pressTrains the chest, same movement.
- Dumbbell bench pressTrains the chest, same movement, needs dumbbells and flat bench.
- Explosive push-upTrains the chest, same movement, no equipment.
- Incline push-upTrains the chest, same movement, needs plyo box or step.
- Kettlebell floor pressTrains the chest, same movement, needs kettlebells.
- Knee push-upTrains the chest, same movement, no equipment.
- 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.
- Smith machine bench pressTrains the chest, same movement, needs smith machine and flat bench.
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.
- ✓ Free to start, no account needed
- ✓ Plans every set, rep and weight for you
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