STOP BENCHING NOW – 10 Alternative Chest Exercises to Force Massive Muscle Growth

Add these alternative chest exercises into your training and take your strength and physique to the next level.

We have deliberately not included the traditional flat barbell bench press in order to keep things interesting for you and provide your programming with variety and new challenges.

What are the Muscles of the Chest?

The chest is made up of two major muscle groups: the pectoralis major and the pectoralis minor.

The pectoralis major is the larger of the two muscles and is located on the front of the chest. It originates at the sternum and clavicle, and inserts at the humerus (upper arm bone). This muscle is responsible for moving the arm across the front of the body, such as in a pushing motion.

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The pectoralis minor is a smaller muscle located underneath the pectoralis major. It originates at the ribs and inserts at the scapula (shoulder blade). This muscle helps to stabilize and move the shoulder blade.

Both muscles work together to perform movements such as pushing, pulling, and lifting. They also help to give the chest its characteristic shape and contribute to the overall appearance of the upper body.

It’s important to note that the chest muscles also work in conjunction with other muscle groups, such as the triceps, deltoids and the back muscles, to execute more complex movements and to maintain the stability and balance of the body.

What are the Benefits of Having a Strong Chest?

Having a strong chest can bring a variety of benefits, both in terms of physical appearance and overall health:

Improved posture: A strong chest helps to keep the shoulders back and the spine in a neutral position, which can improve posture and reduce pain and discomfort in the upper body.

Increased upper body strength: The chest muscles are involved in many upper body movements such as pushing, lifting and pulling, so having a strong chest can help to improve overall upper body strength.

Better athletic performance: A strong chest can help to improve performance in activities such as weightlifting, swimming, and other sports that involve upper body strength.

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Better aesthetic appearance: A strong and well-defined chest can help to improve the overall appearance of the upper body and can contribute to a more balanced and symmetrical physique.

Increased core stability: The chest muscles are connected to the core, so having a strong chest can help to improve core stability, which can help to prevent back pain and improve balance and stability during movements.

Reduced risk of injury: A strong chest can help to prevent injury, especially to the shoulders and upper back, by providing stability to the upper body.

It’s important to note that while chest exercises can help to improve the appearance and strength of the chest muscles, they should be done in conjunction with a well-rounded exercise routine that includes cardio and other muscle groups for overall health and fitness.

Alternative Chest Exercises

Add these alternative chest exercises into your training.

1. Alternative Chest Exercises – Dumbbell Bench Press

The dumbbell bench press is a strength-training exercise that targets the chest muscles. It is performed by lying on a flat exercise bench and holding a dumbbell in each hand at shoulder level, with the palms facing forward.

The person then extends their arms to press the dumbbells up, and then returns to the starting position. This exercise can be performed with different variations such as incline and decline angle of bench, single arm dumbbell press, etc. It is a great exercise for isolating and strengthening the chest muscles, as well as the triceps and shoulders.

2. Alternative Chest Exercises – Svend Press

The Svend press is an exercise that targets the chest muscles, specifically the inner portion of the pectoral muscles.

It is performed by sitting on the edge of a flat bench (or standing) with a dumbbell or weight plate in each hand at shoulder level. The palms must be facing each other and the weights are pressed tightly together to hold them in place.

The person then extends their arms to press the dumbbells up, and then returns to the starting position. This exercise is a variation of the traditional dumbbell press and it is more targeted to the inner pecs.

It is considered an isolation exercise which means it works on one specific muscle group. It’s not a common exercise, but it can be useful to add variation to your chest workout.

3. Alternative Chest Exercises – Cable Chest Fly

The cable chest fly, also known as the cable flye, is a strength-training exercise that targets the chest muscles.

It is performed by standing between two cable stations with the cables set to the highest position, and using a handle attached to each cable.

The person then steps forward to take the tension off the cables and with a slight bend on the elbow, raises the handles out to the side with the palms facing each other. The person then brings the handles back together in front of the body, squeezing the chest muscles as they do so.

This exercise works the chest muscles through a larger range of motion than a traditional press, and it allows you to work both sides of the chest muscle evenly. This exercise can also be performed with a low pulley, and it can be done with different variations such as incline and decline angle of the bench.

4. Alternative Chest Exercises – Diamond Push Ups

Diamond push-ups, also known as close-grip push-ups, are a variation of the traditional push-up exercise that targets the chest muscles, specifically the triceps.

In this exercise, the person is positioned in a push-up position with the hands close together, forming a diamond shape with the thumbs and index fingers.

The person then lowers their body by bending the elbows and keeping them close to the body, and then raises the body back up to the starting position.

This variation of push-up is considered to be more challenging than a regular push-up as it increases the resistance on the triceps, making it a great exercise for building upper body and arm strength. It also works on the inner chest muscles and shoulders.

5. Alternative Chest Exercises – Dumbbell Pullover

The dumbbell pullover is an exercise that targets the chest, lats and triceps. It is performed by lying on a flat bench with a dumbbell held with both hands above the head and the arms extended.

The person then lowers the dumbbell behind the head while keeping the elbows slightly bent, and then raises the dumbbell back to the starting position above the head.

This exercise is an isolation exercise that works on the chest muscles, specifically the lower and outer portion of the pecs. It also works on the lats, triceps and shoulders. The dumbbell pullover is a great exercise to add variety to your chest workout and it can help to increase the stretch and contraction of the chest muscles.

It is essential to use a proper form, as this exercise can also put a lot of stress on your shoulder joint if not done correctly, it’s a good idea to consult a personal trainer or physical therapist before incorporating it into your workout routine.

6. Alternative Chest Exercises – Decline Barbell Bench Press

The decline barbell bench press is a strength-training exercise that targets the chest muscles, specifically the lower portion of the pectoral muscles.

It is performed by lying on a decline bench with a barbell, with your feet secured at the top of the bench and your head at the bottom. The person then grips the barbell and lifts it off the rack, lowering it to the lower portion of the chest, and then press it up to the starting position.

This exercise is similar to the traditional barbell bench press, but the incline angle of the bench allows for a greater stretch and contraction of the lower portion of the chest muscles.

It also works on the shoulders, triceps and the core muscles, as it engages them to maintain the stability and balance. As with any exercise that uses a barbell and weights, it’s important to use proper form and to start with a weight that you can handle safely, it’s also a good idea to have a spotter to assist you.

7. Alternative Chest Exercises – Chest Dip

The chest dip is a bodyweight exercise that targets the chest, triceps, and shoulders. It is performed by grasping parallel dip bars with your palms facing inward, and then lowering your body by bending your elbows, keeping your body close to the bars.

The person then raises their body back up to the starting position. The chest dip is a variation of the triceps dip, but the body position is slightly different, which allows for greater emphasis on the chest muscles. This exercise can be done in a dip station, smith machine or even with two sturdy chairs, it’s a compound movement that works on multiple muscle groups.

It is considered a challenging exercise, as it requires a good amount of upper body strength, so it’s a good idea to practice the triceps dip first before attempting the chest dip. As with any exercise, it’s important to use proper form and to start with a weight that you can handle safely.

8. Alternative Chest Exercises – Barbell Incline Bench Press

The barbell incline bench press is a strength-training exercise that targets the upper portion of the chest muscles, as well as the shoulders and triceps. It is performed by lying on an incline bench with a barbell, with your feet flat on the floor and your head at the top of the bench. The person then grips the barbell and lifts it off the rack, lowering it to the upper portion of the chest, and then press it up to the starting position.

This exercise is similar to the traditional barbell bench press, but the incline angle of the bench allows for a greater emphasis on the upper portion of the chest muscles. It also works on the shoulders, triceps and the core muscles, as it engages them to maintain the stability and balance.

It is a compound movement that allows you to use a heavier weight than other variations such as the dumbbell press, but it also targets the same muscle groups.

As with any exercise that uses a barbell and weights, it’s important to use proper form and to start with a weight that you can handle safely. It’s also a good idea to have a spotter to assist you.

9. Alternative Chest Exercises – Dumbbell Floor Press

The dumbbell floor press is a strength-training exercise that targets the chest muscles, triceps, and shoulders. It is performed by lying on the floor with a dumbbell in each hand, and the feet flat on the floor, the person then press the dumbbells upwards while keeping the elbows close to the body, then lower the dumbbells back to the starting position.

This exercise is similar to the traditional bench press but it’s performed on the floor, it eliminates the use of a bench and allows for a greater range of motion for the shoulders, which can be beneficial for those who have mobility issues or for those who want to incorporate more upper body exercises.

It also works on the triceps, shoulders and core as it engages them to maintain the stability and balance. The dumbbell floor press can be done with different variations such as single arm press, alternating press, and can be done with different angles of the dumbbells. As with any exercise, it’s important to use proper form and to start with a weight that you can handle safely.

10. Alternative Chest Exercises – Dumbbell Chest Fly

The dumbbell chest fly, also known as the flye, is a strength-training exercise that targets the chest muscles. It is performed by lying on a flat exercise bench and holding a dumbbell in each hand at arm’s length above the chest, with the palms facing each other.

The person then lowers the dumbbells out to the sides, while keeping a slight bend on the elbow, and then brings the dumbbells back to the starting position. This exercise works the chest muscles through a larger range of motion than a traditional press, and it allows you to work both sides of the chest muscle evenly. It also works on the shoulders and triceps, as they are involved in the movement.

It can be done with different variations such as incline and decline angle of the bench, single arm fly and it can be done with different equipment such as cables or resistance bands. It’s important to use proper form and to start with a weight that you can handle safely. It’s also a good idea to have a spotter to assist you.

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