Bench Press Alternative?

kaylatee0

Hi Everyone,

I go to a very small gym, with only one bench and there’s always a good number of us that are trying to use it.

Sometimes, I simply don’t get my turn and I was wondering what sort of exercises I can do that target my chest? Sometimes I’ll bench press on the smith machine, but that often gets taken up too.

My gym has dumb bells and kettlebells… what sort of exercises can I do with these pieces of equipment? Or even body weight?

quiksylver296

Push ups

BigT555

dumbbell press, dumbbell flies, cable crossovers, chest dips, pushups to name a few. just google searching chest exercises should give yo a few more

rodduz

Dips!

sportyredhead01

Push ups

And elevated pushups. I love hate/those.

Do they have the large workout balls?
You could lay on a ball instead using the bench and do your press with dumbbells then turn them out and do chest flyes.
While everyone else is fighting for the bench, you can be half-way finished. :laugh:

SrJoben

Does it have a few basic flat benches that don't have a barbell stand around? You could do dumbbell bench presses.

Failing that, there's always Floor Presses.

acpgee

Pullovers haven't been mentioned yet. I love a dumbell pullovers.

Wronkletoad

squats. just cuz

mizztanjo

I use a Stability Ball cause I don't have a bench at home. All kinds of push ups and decline push ups for the chest.

singingflutelady

push ups with weight plates on your back (or in a back pack

Chieflrg

Since you are eating at a deficit and are only strength training and not adding mass, one of the better ones is incline DB press. Floor press is an excellent one most people totally ignore or have no clue how much strength you can gain from. Also shoulder presses or close grip SP work your upper chest a bit. These three alone have me benching 300lb while on a deficit. Great strength exercises.

yoovie

push ups..

Unknown

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Shawshankcan

SrJoben wrote: »

Does it have a few basic flat benches that don't have a barbell stand around? You could do dumbbell bench presses.

Failing that, there's always Floor Presses.

Floor presses target the triceps more than the chest.

JeffseekingV

kaylatee0 wrote: »

Hi Everyone,

I go to a very small gym, with only one bench and there’s always a good number of us that are trying to use it.

Sometimes, I simply don’t get my turn and I was wondering what sort of exercises I can do that target my chest? Sometimes I’ll bench press on the smith machine, but that often gets taken up too.

My gym has dumb bells and kettlebells… what sort of exercises can I do with these pieces of equipment? Or even body weight?

Dumbells and an flat/incline/decline bench

Sam_I_Am77

Shawshankcan wrote: »

Floor presses target the triceps more than the chest.

So does the bench press actually, unless you go super wide. Dips are really good if there are no other benches available to you. DB bench (flat / incline) if a single bench is available to you.

madrose0715

great info

TrailNurse

Do your presses on an aerobic step. Just add on a few risers.

Shawshankcan

Sam_I_Am77 wrote: »

Shawshankcan wrote: »

Floor presses target the triceps more than the chest.

So does the bench press actually, unless you go super wide. Dips are really good if there are no other benches available to you. DB bench (flat / incline) if a single bench is available to you.

Bottom portion of flat bench will target the chest. Less so as the bar is pressed; the triceps will take over. Doing floor presses eliminates the chest, more or less.