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Bench press alternatives

Dumbbell bench presses, machine presses, floor presses, push-ups and band presses can fill a horizontal pressing slot. Your equipment and the range of motion you need help decide which fits.

These options keep chest and arm pressing in your workout, but they do not reproduce the skill of a barbell bench press. If you are training for a bench press test or competition, keep practice of the actual lift in your plan.

Anatomical illustration of a barbell bench press, two frames side by side. A figure with the skin removed to show the muscles lies on a flat bench inside an upright rack, feet flat on the floor, holding a loaded barbell with a grip a little wider than the shoulders. In the left frame the bar is down at the chest with the elbows bent and flared out to about forty-five degrees; in the right frame the arms are pressed to straight above the chest. The pectoralis major is shaded red in both frames, with the shading reaching up over the front of the shoulder in the pressed frame. The triceps on the back of the upper arm is not shaded. The grip width and elbow angle in the drawing are one option among several, not a prescription.
What equipment can you use?

Choose everything you have. Some exercises need two items, such as dumbbells and a flat bench. Choose floor space for options without equipment.

Your replacements

Choose your equipment above to see replacements.

Compare all alternatives

These options need different equipment. Use the finder above to show only the setups you can use.

  • Anatomical illustration of a flat dumbbell bench press in two frames, side by side on white. In the left frame the lifter lies on a flat bench at the bottom of the rep, palms facing forward, elbows out and down so the upper arms sit at about the line of the torso and the dumbbells are level with the chest. In the right frame the same lifter is at lockout, arms straight overhead with the dumbbells close together above the shoulders. Both figures are drawn with the skin removed to show the muscles, and the chest is shaded red in both frames, with the back of the upper arm picked out in the lockout frame. Feet are flat on the floor and the shoulder blades stay on the bench.

    Similar movement

    Dumbbell bench press

    You need: Dumbbells + Flat bench

    Why it fits
    Keeps a flat-bench horizontal press for the chest, front shoulders and triceps.
    What changes
    Each arm controls its own weight and path. Getting the dumbbells into position is part of the setup. Choose a new load; the combined dumbbell weight is not equivalent to your barbell bench weight.
    See exercise guide
  • Anatomical illustration of a seated machine chest press at the bent-arm and extended-arm positions, with the chest, front shoulders and triceps highlighted.

    Similar movement

    Chest press

    You need: Chest press machine

    Why it fits
    Keeps a supported horizontal press with the chest, front shoulders and triceps working together.
    What changes
    You sit upright and press along the machine's guided path. Seat height and handle position matter, and the stack or plates cannot be compared directly with a barbell.
    See exercise guide
  • Anatomical illustration of a man performing a flat bench press in a Smith machine in two frames, with the chest and front of the upper arms highlighted.

    Similar movement

    Smith machine bench press

    You need: Smith machine + Flat bench

    Why it fits
    Keeps a flat-bench press while the machine guides the bar along fixed rails.
    What changes
    Position the bench to suit the machine's bar path and set its safety stops. The fixed path and any counterbalance change the lift, so neither barbell weight nor another Smith machine's numbers transfer directly.
    See exercise guide
  • Two angled views of a person lying on the floor with knees bent, pressing two dumbbells with palms facing each other. The left view shows bent elbows and the right shows extended arms, with chest, shoulders and upper arms highlighted.

    Similar movement

    Dumbbell floor press

    You need: Dumbbells

    Why it fits
    Keeps a lying horizontal press with dumbbells when you do not have a bench.
    What changes
    The floor stops your upper arms at the bottom, shortening the lowering range compared with a bench press. The guide uses a neutral grip. It changes the movement's bottom position rather than reproducing a full bench press.
    See exercise guide
  • Two-frame anatomical illustration of a standard floor push-up. On the left, a man holds the top position on straight arms and toes with his body in one line. On the right, his elbows are bent diagonally back and his chest is close to the floor. The chest, front of the shoulders and backs of the upper arms are shaded red in both frames.

    Similar movement

    Push-up

    You need: Floor space (no equipment)

    Why it fits
    Keeps horizontal pressing for the chest, front shoulders and triceps using only floor space.
    What changes
    Your hands stay on the floor while your body moves, and your trunk must stay braced. Difficulty depends on body position and bodyweight. It may not match the effort of your planned bench set.
    See exercise guide
  • Female anatomical model pressing two band handles forward from a split stance, with chest, shoulder and upper-arm muscles shaded red.

    Similar movement

    Band chest press

    You need: Resistance band + Secure chest-height band anchor

    Why it fits
    Keeps a horizontal press using a resistance band instead of a barbell or machine.
    What changes
    You stand in a split stance with the band anchored behind you at chest height. Your torso has no bench support, and tension increases as the band stretches. You need a suitable secure anchor as well as the band.
    See exercise guide
See the original exercise guide

How we choose replacements

These are curated alternatives, chosen for the movement and the job the exercise does in a workout. A shared muscle group is not enough. Read what changes before choosing: support, range of motion, balance and resistance can all differ. If your goal is to improve a specific lift, alternatives do not replace practice of that lift.

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