Barbell Bench Press alternatives
The best alternative to the Barbell Bench Press is the Dumbbell Bench Press: each arm works on its own, so a stronger side can’t cover for a weaker one, and you get a little more range of motion.
The Barbell Bench Press is a horizontal press: a press straight out from the chest, so the chest, front shoulders and triceps do the work. Every swap below keeps that movement and the same main muscle, so it can take the Barbell Bench Press’s place in your workout with the same sets and reps. They’re grouped by the equipment they need.
Barbell Bench Press alternatives with dumbbells
Dumbbell Bench Press
Each arm works on its own, so a stronger side can’t cover for a weaker one, and you get a little more range of motion.
Dumbbell Decline Bench Press
Needs only a pair of dumbbells, and each side has to pull its own weight. Here, the decline angle shifts the work toward the lower chest.
Barbell Bench Press alternatives with your bodyweight
Push-up
No equipment needed; make it harder with a slower lowering or a pause at the hardest point.
Decline Push-up
Just your bodyweight, so you can do it anywhere and add reps as you get stronger. Here, the decline angle shifts the work toward the lower chest.
Barbell Bench Press alternatives on a cable machine
Cable Seated Chest Press
The cable keeps tension on the muscle through the whole rep, including the end where free weights go slack. Here, being supported takes the lower back out of it, so the target muscle can go to failure.
Cable Bench Press
On the cable stack, so the weight changes in small steps and the tension never drops off.
Barbell Bench Press alternatives on a machine
Lever Chest Press
The machine sets the path, so you can push close to failure without balancing the weight or needing a spotter.
Lever Decline Chest Press
A guided machine version: easy to learn, easy to load, and safe to take to failure. Here, the decline angle shifts the work toward the lower chest.
Barbell Bench Press alternatives with a barbell
Barbell Decline Bench Press
The decline angle shifts the work toward the lower chest.
Barbell Bench Press alternatives on a Smith machine
Smith Decline Bench Press
The bar runs on rails, so you can load it heavy and stop anywhere without a spotter. Here, the decline angle shifts the work toward the lower chest.
How to swap it in
Use the substitute in the same slot, for the same sets and rep range you used on the Barbell Bench Press. Start a little lighter for the first session while you learn the new movement, then add weight or reps each week. Stick with one swap for a few weeks so you can see whether you’re getting stronger.
Need the original? How to do the Barbell Bench Press, step by step →
Questions
What is the best alternative to the Barbell Bench Press?
The Dumbbell Bench Press is the closest swap: it’s the same horizontal press and trains the same chest. Each arm works on its own, so a stronger side can’t cover for a weaker one, and you get a little more range of motion.
What can I do instead of the Barbell Bench Press at home?
Push-up, Decline Push-up, Dumbbell Bench Press and Dumbbell Decline Bench Press all work with little or no equipment and keep the same movement: a press straight out from the chest, so the chest, front shoulders and triceps do the work.
What muscles should a Barbell Bench Press alternative work?
The Barbell Bench Press works your pectorals, triceps and shoulders. A good substitute keeps the movement the same, a press straight out from the chest, so the chest, front shoulders and triceps do the work, so the same muscles do the work even if the equipment changes.
Can I replace the Barbell Bench Press completely?
Yes. Pick one substitute from the list and give it the same sets and rep range, then add weight or reps week to week the way you would have on the Barbell Bench Press. Switching back and forth every session makes progress harder to see.
Track Barbell Bench Press in SPLYT
Barbell Bench Press is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.