Perhaps you can’t use the bench press because you don’t have a
spotter, or because the bench station is constantly being hogged by the same 3
gym members. Maybe you just don’t like the bench press as a muscle building
exercise. Fair enough.
If
you’re looking to build your chest there are many great movements to choose
from. The following list features 10 quality bench press alternative exercises.
Incline
Bench Press
Believe
it or not most top bodybuilders consider the incline bench press to be the king
of chest builders. When polled regarding their favorite muscle building
exercises, you commonly see the incline bench press listed before the flat
bench press.
Chest Dips
The
chest dip was once considered the upper body squat. These days this important
exercises has become an afterthought. Learn proper dipping form and give them a
try. Your chest muscles will thank you.
Flat
Bench Dumbbell Bench Press
The flat
bench dumbbell bench press is a very underrated mass builder. But be warned,
low rep sets can feel awkward. Don’t be afraid to blast your chest with 8 to 15
reps sets on this exercise.
Decline
Bench Press
Because
of the bench angle, the decline bench press usually features a shorter range of
motion. While this tends to involve more tricep usage, it also generally allows
for the use of a greater weight making it a good chest blasting alternative.
Try using a slightly wider than normal grip and concentrate on chest involvement
during your reps.
Incline
Dumbbell Bench Press
It
stands to reason that if the incline barbell bench press is a rock solid
variation, incline dumbbells would be a good choice as well. Make sure to use a
slight angle on your incline presses. There is no need to raise the seat past
the 30 degree mark.
Bench Press Alternative Exercises that Missed the Cut
The
following chest exercises are quality secondary chest building choices. It is
recommended that you perform these lifts after primary movements such as dips
or incline bench presses.
§ Pushups
with Feet on bench
§ Reverse
Grip Bench Press
§ Close Grip
Bench Press (More of a tricep-focused exercises, but also great for the chest)
§ Dumbbell
Floor Press
§ Cable
Crossover
§ Decline
Dumbbell Bench Press
§ Dumbbell
Flyes
§ Pec Dec
§ Hammer
Strength Bench Press
§ Incline
Bench Dumbbell Flyes
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