LiftCamp Download

Bench press alternatives

The dumbbell bench press is the closest bench press alternative, since it's the same movement with each arm working on its own. At home, push-ups train the same muscles with no equipment.

How to do the barbell bench press

On a machine

With dumbbells or a barbell

At home

How to pick

Without a spotter, use dumbbells or a machine so you can push hard safely. If every bench is busy, the dumbbell floor press needs only floor space. At home, start with push-ups and add a band when they get easy.

Bench press alternatives FAQ

Is the dumbbell bench press as good as the barbell bench press?

Yes for building your chest. You'll lift a little less total weight with dumbbells, but each arm has to do its own work.

How can I train my chest without a bench?

Push-ups and the dumbbell floor press both work with no bench. In the gym, the chest press machine is another option.

Try these swaps in LiftCamp