10 Bench Press Alternatives

The barbell bench press trains your chest, triceps and front shoulders as you lower a bar to your chest and press it back up. You need a substitute when every bench is taken, when you train alone with no spotter, or when you train at home.

1. 

   1. Dumbbell bench press

   • Same main muscle
   • Same movement pattern
   • Dumbbells + Flat bench

   You press two dumbbells on a flat bench instead of one bar. Each arm works alone and the dumbbells can go a little deeper, but you will lift less in total than with a barbell.

   To build muscle: 3 x 8-12 reps (from the app's rules).

2. 

   2. Incline barbell press

   • Same main muscle
   • Same movement pattern
   • Barbell + Weight plates + Adjustable bench + Squat rack

   The incline press uses the same bar on a bench set to about 30 degrees. The angle shifts more of the work to the upper chest and front shoulders.

   To build muscle: 3 x 8-12 reps (from the app's rules).

   How to do it

   1. Set the bench to about 30 degrees inside the rack and grip the bar a little wider than your shoulders.
   2. Unrack the bar and hold it over your upper chest with straight arms.
   3. Lower the bar under control to the top of your chest, elbows slightly tucked.
   4. Press the bar back up over your shoulders and rack it after the last rep.
3. 

   3. Push-up

   • Same main muscle
   • Same movement pattern
   • No equipment

   The push-up is a bench press with your body as the load and your hands on the floor. In one training study, push-ups set to the same load as a light bench press gave similar chest growth and strength gains.

   To build muscle: 3 x 8-12 reps (from the app's rules).

4. 

   4. Incline dumbbell press

   • Same main muscle
   • Same movement pattern
   • Dumbbells + Adjustable bench

   You press dumbbells on a low incline bench, so it changes both the angle and the tool. It suits people who want more upper chest work and freer hand paths.

   To build muscle: 3 x 8-12 reps (from the app's rules).

5. 

   5. Machine chest press

   • Same main muscle
   • Same movement pattern
   • Chest press machine

   The machine guides the press, so you need no spotter and no balance. A review of training studies found similar strength and muscle gains from free weights and machines, though strength was specific to the tool used in training.

   To build muscle: 3 x 8-12 reps (from the app's rules).

6. 

   6. Smith machine bench press

   • Same main muscle
   • Same movement pattern
   • Smith machine + Flat bench

   The bar runs on fixed rails and locks with a twist of the wrist. It keeps the bench press feel and lets you stop the bar safely when you train alone.

   To build muscle: 3 x 8-12 reps (from the app's rules).

   How to do it

   1. Place a flat bench under the bar so it lines up with your mid-chest.
   2. Grip the bar a little wider than your shoulders and unlock it.
   3. Lower the bar slowly to your mid-chest, elbows about 45 degrees from your body.
   4. Press the bar up until your arms are straight, then lock it after the last rep.
7. 

   7. Parallel bar dip

   • Same main muscle
   • Same movement pattern
   • Dip bars

   Dips press your body weight down between two bars with a slight forward lean. They work the chest and triceps hard but put more stress on the shoulders and elbows.

   To build muscle: 3 x 8-20 reps (from the app's rules).

8. 

   8. Archer push-up

   • Same main muscle
   • Same movement pattern
   • No equipment

   You lower toward one hand while the other arm stays straight. Most of the load goes to one arm, so it is a hard bodyweight progression when normal push-ups get easy.

   To build muscle: 3 x 8-20 reps (from the app's rules).

   How to do it

   1. Set your hands very wide.
   2. Lower toward one hand while the other arm stays straight.
   3. Keep your hips level and your core tight.
   4. Press back to centre and alternate sides.
9. 

   9. Decline push-up

   • Same main muscle
   • Same movement pattern
   • No equipment

   With your feet on a chair, more of your weight moves to your hands. It is a harder push-up that also leans toward the upper chest and shoulders.

   To build muscle: 3 x 8-12 reps (from the app's rules).

   How to do it

   1. Put your feet on a sturdy chair or step.
   2. Keep your body straight from heels to head.
   3. Lower your chest to the floor under control.
   4. Press up without letting your hips pike.
10. 

    10. Dumbbell floor press

    • Same main muscle
    • Same movement pattern
    • Dumbbells

    You press dumbbells while lying on the floor, and your upper arms touch down at the bottom. The floor stops the range early, which many people find easier on the shoulders.

    To build muscle: 3 x 8-12 reps (from the app's rules).

    How to do it

    1. Lie on the floor with your knees bent.
    2. Lower the dumbbells until your upper arms touch the floor.
    3. Pause briefly with your elbows at about 45 degrees.
    4. Press the weights straight up.

Comparison table

Bench Press alternatives compared

Exercise	Main muscles	Equipment	Level	Same pattern
Bench Press (Barbell) (this exercise)	chest, triceps and shoulders	Barbell, Weight plates, Flat bench, Squat rack	Intermediate	-
Dumbbell bench press	chest, triceps and shoulders	Dumbbells, Flat bench	Beginner	Yes
Incline barbell press	chest, shoulders and triceps	Barbell, Weight plates, Adjustable bench, Squat rack	Intermediate	Yes
Push-up	chest, triceps and shoulders	None	Beginner	Yes
Incline dumbbell press	chest, shoulders and triceps	Dumbbells, Adjustable bench	Beginner	Yes
Machine chest press	chest and triceps	Chest press machine	Beginner	Yes
Smith machine bench press	chest, triceps and shoulders	Smith machine, Flat bench	Beginner	Yes
Parallel bar dip	chest, triceps and shoulders	Dip bars	Intermediate	Yes
Archer push-up	chest, triceps and shoulders	None	Advanced	Yes
Decline push-up	chest, shoulders and triceps	None	Intermediate	Yes
Dumbbell floor press	chest and triceps	Dumbbells	Beginner	Yes

How we chose

Keep the horizontal press: you push a load away from your chest, with your shoulder blades pulled back and down. Dumbbells and machines keep the same press with simpler or safer setups. At home, push-up variations train the same muscles. Studies found similar strength gains from push-ups and the bench press when the load or muscle activity was matched, so a hard push-up set is a real substitute. If your shoulder is the problem, a floor press shortens the range.

The ranking is the same rule as the swap list in the Oh My Coach app: exercises with the same first main muscle and the same movement pattern come first, then the rest of the pattern, ordered by how well each one works as a main exercise. An exercise never replaces itself. The extra picks for home, dumbbells and bands come from the same rule with only that equipment.

How to do the bench press

Questions

What is the best bench press alternative at home?

Push-ups, then decline and archer push-ups as you get stronger. With dumbbells and no bench, the dumbbell floor press is a good choice.

Are push-ups as good as the bench press?

For building strength, they can be. Two training studies found similar gains from push-ups and the bench press when the load or muscle activity was matched. One study added elastic bands to the push-ups. Once regular push-ups get easy, you need harder versions or extra load to keep progress.

Can I replace the bench press with dumbbells?

Yes. The dumbbell bench press trains the same muscles, and each arm has to do its own share. You need a way to get heavy dumbbells into position, so start lighter than you think.