The 8 Best Chest Exercises That Don’t Require a Bench

While growing your legs and glutes can be as simple as using a pair of dumbbells for Romanian deadlifts (RDLs) or split squats and kettlebells for goblet squats, most people think growing your chest requires a bench. But just because it’s chest day doesn’t mean you’re relegated to parking your backside on a bench for your session.

While the bench is a valuable tool for overall chest strength, it can place excess stress on the delts, which can be tough for those with injured shoulders. For pure pec muscle growth, there are several exercises that will get you off the bench and on your way to chest growth.

Try mixing it up by performing these eight exercises to hit the chest from all different angles. Once you begin incorporating these movements into your chest workout, you’ll notice a thicker, fuller, more developed chest in no time.

Best Chest Exercises That Don’t Require a Bench

1. Landmine Press

How to Do It

To start, place a standard Olympic barbell in the corner (use a towel so you don’t scratch up the walls) or on a landmine attachment.
Add the appropriate amount of weight to the other end of the bar.
Grab the weighted end with one hand.
From a standing position, push the bar upward.
That’s 1 rep.
Perform 3 sets of 10 to 12 reps.

2. Dip (Pec Variation)

How to Do It

To start, find the nearest dip station and grip the equipment with both hands slightly further apart than you would in a conventional triceps dip.
Concentrate on tilting your body downward as opposed to upright to fully engage the chest muscles.
With control dip down until your shoulders are below your elbows.
Lift your body back up until your elbows lock out.
That’s 1 rep.
Complete 3 sets of 8 to 10 reps.

3. BOSU Pushup

How to Do It

Set your hands on the sides of a BOSU ball with the rounded side facing the floor, to start.
Slowly lower your body towards the base in a 4-second count before bringing your body back up again in a slow and controlled manner.
That’s 1 rep.
Complete 3 sets of 12 reps.

4. Cable Crossover

How to Do It

Stand with your back facing a cable machine with the cables at chest height, to start.
Grab the handles, holding them out to your sides, palms facing forward.
Brace your core and bring your arms toward each other until they form an “X” shape.
With control, reverse the pattern and return to the starting position.
That’s 1 rep.
Perform 2 sets of 12 to 15 reps.

5. Pushup

How to Do It

Start with your arms just slightly wider than shoulder width, and lower yourself until your triceps are parallel to the ground.
Keep your body in a plank, and make sure you hold your elbows as close to your body as possible.
Complete 3 sets of 10 reps.

6. Floor Press

How to Do It

To start, lie with your back on the floor and get underneath a barbell.
Lying similar to how you would while benching, remove the bar from the rack, squeeze the barbell, and pull your elbows down toward your torso.
Without arching your back, drive the weight until your elbows are fully extended.
That’s 1 rep.
Perform 3 sets of 8 reps.

7. Machine Pec Flye

How to Do It

Sit on a pec flye machine and grab the handles with your palms facing forward.
Press your arms together in front of your chest until your hands are nearly touching.
Pause and then bring your arms slowly back to the starting position.
Perform 2 sets of 8 to 12 reps.

Pro Tip

While performing this pec variation, try not to go too heavy. Instead, focus on making that ever-so-important mind/muscle connection. Squeeze at the center of the movement to activate the inner portion of the chest.

8. Svend Press

How to Do It

From a standing position, hold a 45-pound plate, to start.
At chest level, begin pushing the weight outward using two hands, while simultaneously squeezing your chest muscles.
Slowly return the weight back to your chest and repeat the movement.
That’s 1 rep.
Perform 2 sets of 8 to 10 reps.

Source