The bench press is nearly synonymous with the gym, as it’s commonly performed by most trainees. Like other exercises, appropriately training the bench press improves strength and size in the muscles used. Whether you’re new to the bench or you’ve been faithfully logging reps for years, there are times when you may want a change of pace.
In this article, we cover some of our preferred alternatives to the bench press, as well as how to program them for great results.
Programming the Bench Press
An exercise program can be defined by all of the structured physical activity components that an individual participates in over a given period of time. These elements include exercise mode, exercise selection, intensity, volume, and frequency,
Exercise Mode
In this case, the exercise mode or type is resistance training and other modes would include things like conditioning, sports-specific drills, mobility training, and so on.
Exercise Selection
Exercise selection can be defined as the specific exercise or movement performed by the individual and their specifics such as range of motion, tempo, and so on. The exercise selection we’re discussing is the bench press.
The bench press is a compound (multi-joint) exercise that primarily loads the muscles of the chest (e.g. pectoralis major and minor), the anterior deltoid, and triceps, though various other muscles of the shoulder girdle participate in the movement as well.
When replacing the bench press for another exercise, we’d prefer a movement that is relatively similar in terms of the muscles being used, the range of motion size, tempo, loading potential, and so on.
Intensity
Intensity refers to the weight being lifted and is often communicated as a percentage of 1-Repetition Maximum (1RM). Intensity, rep scheme, and how close to failure a set is taken are closely related.
For example, the intensity and rep scheme will determine the proximity to failure, or alternatively, a specific rep scheme and proximity to failure will determine the intensity that must be used.
Volume
Volume refers to how much exercise is done. In resistance training, volume is the product of sets and reps. The “volume potential” of an exercise should be considered when substituting the bench press, as we’d want to choose an alternative that can be performed for a similar amount of reps and sets without causing too much or too little training stress.
Frequency
Frequency describes how often an exercise or particular muscle group is trained in a given time frame. By convention, frequency is usually assessed per week.
For example, a person doing the bench press once per week has a training frequency of one for the bench press, whereas a person benching twice per week has a training frequency of two.
In general, frequency is a programming tool that modifies volume, as the more often a person trains a movement or muscle group, the more their volume tends to go up.
Putting it all together
With the above factors in mind, we’d want to choose a replacement of the bench press that is different yet similar in muscle groups trained, relative intensity used, volume potential, and overall training stress.
One way to practically organize exercises based on the predicted training stress is as follows:
- Primary— These are multi-joint (compound) exercises that can be done relatively heavy through a large range of motion, thereby using a lot of muscle mass. We typically program them for 1 to 8 repetitions.
- Examples of Primary Press/chest exercises are the barbell bench press (flat or incline), smith machine bench press (flat or incline), barbell overhead press, or similar.
- Secondary—These are also multi-joint exercises but usually use less weight and/or less muscle mass than primary movements. We typically program them for 6 to 10 repetitions.
- Examples of Secondary Press/chest exercises are the bumbbell bench press (flat or incline), decline bench press (dumbbell or barbell), hammer strength machine bench press (any angle), overhead press (dumbbell or barbell)*, dips, or similar.
- Tertiary—These tend to be single-joint (isolation) exercises that are lighter and use less muscle mass. We typically program them for 8 to 15 repetitions or more.
- Examples of Tertiary Press/chest exercises are push-ups, dips, flyes, cable crossovers, overhead presses (dumbbell or barbell), or similar.
Since the bench press is a primary exercise, we’ll focus on 8 bench press alternatives that could also be used as a primary pressing movement:
- Close Grip Bench Press
- Floor Press
- Incline Bench Press
- Overhead Press
- Machine chest press
- Dip
- Push-Up
Depending on your goals, training history, current fitness level, and training responsiveness, the rest of the program can vary significantly. For strength training in beginners, we recommend 2 to 3 pressing movements, done for a total of 6 to 10 sets of 4 to 15 reps per week, at an RPE of 6 to 8. For more advanced lifters, we recommend 3 to 6+ pressing movements, done for a total of 10 to 15+ sets of 1 to 15 reps per week at an RPE of 6 to 8. We recommend 1 or 2 primary exercises for each movement pattern per week, e.g., the squat, hinge, press, and row.
When selecting movements, reps, and intensities for your training program, it’s helpful to consider the relevant variables mentioned above. We have several resources covering these principles in detail, namely the Low Fatigue Strength Template and Programming Book, as well as a quick overview here.
Let’s now focus on the bench press alternatives.
1. Close Grip bench Press
Movement Category: Primary
Programming: 2-4 sets of 4-6 repetitions.
Weight: Use a weight that leaves you 2 to 4 reps short of failure, e.g. RPE 6 to 8.
The close grip bench press is very similar to the traditional flat bench, but as its name implies, it uses a narrower grip. The grip width changes the mechanics of the lift proportionally to the grip that the individual uses on their regular bench press. The narrower the grip, the closer the elbows will be “tucked” into the sides of the lifter (shoulder adduction), and the lower the bar will touch on the chest. In contrast, a wider grip has less shoulder adduction and more elbow “flare” during the descent and touches higher on the lifter’s chest at the bottom.
The close grip bench press tends to place more emphasis on the anterior deltoid and triceps than a bench press with a wider grip. Still, the close grip bench press is a staple for building strength in the bench press and can be trained using a wide variety of loads and rep schemes. It’s a great candidate for a primary pressing exercise.
To do the close grip bench press:
- Lay down on the bench with your head slightly in front of the barbell (towards where your feet are) if viewed from the side. This helps ensure there’s enough room for the bar to move up and down without hitting the rack.
- Grab the bar with an overhand grip, using a grip width that starts right at the knurling of the barbell. This is about 16” apart on a standard barbell.
- Before lifting the bar out of the rack, fix your eyes on a point on the ceiling somewhere just in front (towards your feet) of the bar and pull your shoulder blades back into the bench.
- Lift the bar out of the rack and let it settle just over the shoulder joint.
- Take a big breath and hold it.
- Bring the bar down to touch your sternum, approximately 2.5 to 3.5” forward of where the bar started over the shoulder joint. In this position, the elbows and humerus should be angled at ~ 15 to 30 degrees relative to the torso.
- Press the barbell up and back so that it ends up directly over the shoulder joint.
Once you’re done with your desired reps, place the bar on the track with your elbows in a locked-out position. Slowly move the bar backward until you sense the rack uprights; afterward, lower it to the barbell rest. Make sure not to hit the rack rests right away—if you miss, you can hurt yourself.
2. Floor Press
Movement Category: Primary
Programming: 2-4 sets of 5-8 repetitions.
Weight: Use a weight that leaves you 2 to 4 reps short of failure, e.g. RPE 6 to 8.
The floor press is another staple movement for improving bench press strength. It’s performed on the floor instead of on a bench, which reduces the range of motion used during the exercise. Instead of the bar touching the sternum at the bottom of each rep, the elbows and upper arms contact the floor when the bar is a few inches off the chest. Subsequently, most people can lift more weight on the floor press than they can on a traditional bench press.
Many refer to the floor press as an “overload” variation, which may help improve strength in the bench press compared to other variations that use lighter weights.
To do a floor press:
- Lay down on the floor with your head slightly in front of the barbell if viewed from the side. This helps ensure there’s enough room for the bar to move up and down without hitting the rack.
- Grab the bar with an overhand grip using your standard bench press grip.
- Before lifting the bar out of the rack, fix your eyes on a point on the ceiling somewhere just in front (towards your feet) of the bar and pull your shoulder blades back into the floor.
- Lift the bar out of the rack and let it settle just over the shoulder joint.
- Take a big breath and hold it.
- Bring the bar down towards your chest the same way you do when performing a normal bench press. Pause briefly when your upper arm contacts the floor.
- Press the barbell up and back so that it ends up directly over the shoulder joint.
3. Incline Bench Press
Movement Category: Primary
Programming: 2-4 sets of 5-8 repetitions.
Weight: Use a weight that leaves you 2 to 4 reps short of failure, e.g. RPE 6 to 8.
The incline bench press is a variation of the traditional flat bench press performed on a bench inclined somewhere between ~15- and 60 degrees relative to horizontal. The more horizontal the angle of the bench press, the more similar it is to the flat bench press. The more vertical the angle, the more similar it is to the overhead press. [1,2,3]
For strength purposes, a lower incline (e.g., 15 degrees relative to horizontal) is likely to transfer better to a flat bench press. In contrast, a higher incline (e.g., 45 or 70 degrees) is likely to transfer better to an overhead press. In terms of equipment, you’ll need a barbell and an incline bench.
While many claim that the incline bench press generates more hypertrophy in the upper pecs and shoulders than flat bench press exercises, the existing evidence doesn’t really support this.
To do an incline bench press:
- Lie down flat on your back on an inclined bench. Place your hands about 1- to 2-hand widths’ outside what would otherwise be shoulder-width on the barbell. This is approximately a thumb’s-width distance from the start of the bar’s knurling.
- Fix your shoulders by pinning your shoulder blades together and pressing them onto the bench. Take a deep breath. Let your spotter help you with the lift-off so that your upper back remains firm.
- Allow the weight to settle, and make sure your upper back is still tight after lift-off.
- Take a breath and let the bar descend gradually by unlocking your elbows. Bring the bar down in a relatively straight line to the upper part of the sternum and touch the chest.
- Next, push the bar upward again in the same straight line while pressing your body onto the bench, pressing your feet firmly on the ground, and extending your elbows.
4. Overhead Press
Movement Category: Primary
Programming: 2-4 sets of 4-6 repetitions.
Weight: Use a weight that leaves you 2 to 4 reps short of failure, e.g. RPE 6 to 8.
The overhead press (also known as the shoulder press or military press) is an exercise performed by individuals pressing a weight overhead while standing, though it can be performed seated. Note that while overhead presses don’t train the muscles of the chest as much as the other more horizontal options here, they do train similar muscles and improve pressing strength.
We’ll focus on the standing overhead press with a barbell today.
To do an overhead press:
- Set the barbell in the J- hooks of a power rack, level with your upper chest, just at shoulder level.
- Grab the bar with a double overhand grip with a shoulder-width grip. The hands should be just at the start of the knurling.
- With the bar resting deep in your palm, wrists extended slightly, and a tight grip, position your chest and shoulders under the barbell to the bar off the rack.
- Lift the bar off the J-hooks using your body. Take one step back with each leg into a shoulder-width stance. Keep your chest tall and elbows rotated up in front of the barbell from the side view.
- Take a big breath and hold it, squeezing your trunk tightly.
- Initiate the press by pushing up with your hands, aiming to move the bar upwards and slightly backwards. Keep your chin tucked back so the bar has room to move. “Aim the bar for the tip of your nose” is a cue that may be helpful here.
- Press the bar to lockout directly over the shoulder joint. Lower it slowly back down to the shoulders. That’s one repetition.
- Your knees should remain locked throughout the range of motion.
5. Machine Chest Press
Movement Category: Primary
Programming: 2-4 sets of 5-8 repetitions.
Weight: Use a weight that leaves you 2 to 4 reps short of failure, e.g. RPE 6 to 8.
The machine chest press is a bench press variation that uses one of a number of machines that are commonly available at most commercial gyms. While the machines vary with respect to range of motion, plane of movement, grips, and so on, they all replicate the bench press motion more or less. Subsequently, the main muscles used in the bench press are also loaded in machine variations, though balance and coordination aren’t challenged nearly as much due to the fixed movement when using a machine.
Nonetheless, strength and muscle size adaptations are similar between the free weight and machine-based bench press when studied. However, we should note that strength adaptations are specific to the exercise, so a free-weight barbell bench press will improve strength more in the traditional bench press while using a machine will produce strength adaptations in the machine chest press. [4] Strength is specific.
Machine chest presses are usually done with either a Smith machine and a bench or a Hammer-strength type chest press machine. In this article, we will focus on the variation done with a Smith machine.
To do machine chest presses:
- Position a bench right in the middle of a Smith machine. The positioning should be done in such a way that you would be rotating your wrist backward to unlock the Smith machine.
- Lie down on the bench. Your head should be just slightly passing the barbell if looked at from the side.
- Use an overhand grip, one-to-two hands’ width wider than shoulder distance to grab the bar.
- Press your shoulder blades down against the bench and fix your gaze somewhere on the ceiling.
- Roll your wrist back to unlatch the bar.
- Inhale deeply and hold your breath. Then, lower the bar to your sternum, around two to three inches lower than its original position over the shoulder joint. Your elbow and humerus should create a 30 to 45-degree angle with your torso. This is your starting position.
- Press the barbell straight up until your arms are locked out. Make sure your shoulders are planted on the bench.
- Lower back to the starting position.
6. Dip
Movement Category: Primary
Programming: 2-4 sets of 5-8 repetitions.
Weight: Use a weight that leaves you 2 to 4 reps short of failure, e.g. RPE 6 to 8.
The dip is an extremely efficient and versatile compound exercise that targets the pectoralis major, pectoralis minor, anterior deltoid, and triceps brachii. Much like the bench press, dips can be done in different ways (in terms of angles and inclinations) to engage these muscles differently.
For example, you may have heard that a high-incline bench press will target the upper pectorals and shoulders more. Many claim similar things about the dip—for instance, a vertical dip engages the shoulders and triceps more, while the forward-leaning dip engages the chest more. However, it’s good to keep in mind that these claims are speculative, and not enough research has been done to verify them, so take them with a grain of salt. We recommend trying out both variations and seeing which one you prefer and respond better to.
This exercise can be performed using only your body weight, added weight in the form of a dip belt with weight, chains, or even weighted vests, depending on the rep scheme being used and an individual’s strength level. They can even be done using assistance from a band or Gravitron machine.
When using the dip as a primary exercise, we recommend using additional resistance or assistance to hit the prescribed rep and RPE ranges.
To do dips:
- Grip the parallel bars at the dip station slightly wider than shoulder-width, hands facing in.
- Press up to support your body weight using your chest and arms.
- Tilt your body forward and lift up your legs. You may choose to cross your legs at the ankles, as this can improve balance for some.
- Start the dip by unlocking your elbows to allow your torso to move down and forward. The amount of forward lean of the torso used can alter how the exercise feels, though again, it’s unclear whether or not this produces different effects in strength and size. We recommend a slow, controlled tempo.
- Continue downward until the front of the shoulder is below the top of the elbow, then press yourself up and back until your arms are straight.
7. Push-Up
Movement Category: Primary
Programming: 2-5 sets of 4-8 repetitions.
Weight: Use a weight that leaves you 2 to 4 reps short of failure, e.g. RPE 6 to 8.
The push up is yet another pressing exercise that has been a staple in many gym-goers’ programs. It’s a compound exercise that targets your pectoralis major, pectoralis minor, deltoid muscles, triceps brachii, and serratus anterior. There are also additional muscles of the trunk that aid in stability.
Muscle activation aside, some may be surprised to see the push-up as a possible bench press substitution, especially when it comes to developing pressing strength. The truth is, the regular push-up requires an individual to lift ~64% of their body weight, whereas a kneeling push-up uses ~49%. [5]
Additionally, the push-up can be progressed or regressed based on an individual’s current strength level to produce an appropriately challenging exercise that can increase bench press strength. [6] See the sample push-up progression, going from easiest to most challenging:
- Wall Push-Up
- Incline Push-Up
- Kneeling Push-Up
- Half Push-Up
- Full Push-Up
- Close Grip Push-Up
- Uneven Push-Up
- ½ One-Arm Push-Up
- Archer Push-Up
- One-Arm Push-Up
Additionally, weights in the form of a weighted fest, weight plate, chains, or similar can all be added to bridge the gap between the progressively loaded push-up variations.
To do a “full” push-up:
- Take a quadruped (table-top) position. Make sure your hands are under your shoulders, your knees below your hips, and your toes are tucked. Your arms should be straight, and your head should be in a neutral position facing the floor.
- Straighten one leg at a time, lifting the knees off the floor.
- Once you’re in a plank position, retract the shoulder blades and unlock your elbows to gradually lower and approach the ground. Keep your body in a straight line.
- Keep going down until your chest touches the floor.
- Push back to the starting position of a plank by straightening your elbows and pushing the ground with your hands.
- Protract your shoulder blades at the top to finish each rep.
To Sum Up…
The bench press is a popular exercise that is commonly incorporated into any workout routine— so much so that “How much ya’ even bench?” has been etched forever in the dictionary of fitness community lingo and Saturday Night Live enthusiasts. However, for one reason or another, you may want to train with an alternative exercise. Luckily, there are many great options!
Today, we covered:
- Close Grip Bench Press
- Floor Press
- Incline Bench Press
- Overhead Press
- Machine chest press
- Dip
- Push-Up
Keep in mind that strength is measured in specific contexts. So, if you’re training to improve strength in the bench press, it would be better to substitute it for a similar exercise. For those training for general upper body strength, we recommend a variety of pressing exercises to build a broad physical base.
References
- Saeterbakken, Atle Hole et al. “The Effects of Bench Press Variations in Competitive Athletes on Muscle Activity and Performance.” Journal of human kinetics vol. 57 61-71. 22 Jun. 2017, doi:10.1515/hukin-2017-0047
- Christian, Jamison R et al. “Analysis of the Activation of Upper-Extremity Muscles During Various Chest Press Modalities.” Journal of strength and conditioning research vol. 37,2 (2023): 265-269. doi:10.1519/JSC.0000000000004250
- Chaves, Suene F N et al. “Effects of Horizontal and Incline Bench Press on Neuromuscular Adaptations in Untrained Young Men.” International journal of exercise science vol. 13,6 859-872. 1 Aug. 2020
- Hernández-Belmonte, Alejandro et al. “Free-Weight and Machine-Based Training Are Equally Effective on Strength and Hypertrophy: Challenging a Traditional Myth.” Medicine and science in sports and exercise, 10.1249/MSS.0000000000003271. 2 Aug. 2023, doi:10.1249/MSS.0000000000003271
- Suprak, David N et al. “The effect of position on the percentage of body mass supported during traditional and modified push-up variants.” Journal of strength and conditioning research vol. 25,2 (2011): 497-503. doi:10.1519/JSC.0b013e3181bde2cf
- Kotarsky CJ, Christensen BK, Miller JS, Hackney KJ. Effect of Progressive Calisthenic Push-up Training on Muscle Strength and Thickness. J Strength Cond Res. 2018 Mar;32(3):651-659. doi: 10.1519/JSC.0000000000002345. PMID: 29466268.
