bench press exercise without equipment - Search
Open links in new tab
  1. Healthline
    https://www.healthline.com › health › fitness-exercise › bench-press-alternative

    12 Bench Press Alternatives: Body Weight, …

    • The bench press is one of the best-known exercises for developing a killer chest — aka the bench is probably one of the most popular pieces of equipment at your gym.… See more

    Things to consider

    With each exercise, you’ll want to complete 3 sets of 12 reps.
    This should be challenging enough that you can complete the last rep with good form, but you cou… See more

    Healthline
    Dumbbell chest press

    How to do it
    1.Lie with your back on a bench and a dumbbell in each hand, resting at chest level. 2.Face your palms toward your feet, and ensur… See more

    Healthline
    Pushups

    How to do it
    1.Assume a high plank position with your hands slightly wider than your shoulders. 2.Your head should be positioned … See more

    Healthline
    Incline dumbbell press

    How to do it
    1.Adjust your bench so it’s set at a 45-degree angle. 2.Hold a dumbbell in each hand and place your back flat against the bench. 3.Yo… See more

    Healthline
    How do you do a bench press without a cable machine?
    If your gym doesn’t have a cable machine, this is another great accessory exercise to the bench press that isolates your chest and front shoulders. A bench and a pair of dumbbells. Lie flat on a bench in the same starting position as to a bench press.
    gym-pact.com
    Feedback
    Table of Contents
    Things to consider
    Dumbbell chest press
    Pushups
    Incline dumbbell press
    How do you do a bench press without a cable machine?
     
    Kizdar net | Kizdar net | Кыздар Нет

  1. How can I perform a bench press at home without equipment?

    Answered by verified global health professionals
    Dr. Arshad ArfinGeneral physician · 2 years of exp

    Push-ups are an excellent bodyweight exercise that mimics the bench press, targeting the chest, shoulders, and triceps. Start with basic push-ups, placing your hands slightly wider than shoulder-width apart, and lower your chest to the floor before pushing back up. For added intensity, try elevated push-ups by placing your hands on a raised surface, or decline push-ups with your feet elevated. You can also use household items, such as filled wate... Read more

    Disclaimer: Opinions are from external health professionals and should not be considered as Microsoft's opinion or a substitute for professional help. Consult a health professional for medical advice.
    Was this helpful?
     
  2. Here are some ways to improve your bench press without equipment12:
    • Turkish Get-Ups: This exercise strengthens your shoulder stability and your core.
    • Wall Walk-Ups
    • Prone Shoulder Presses
    • Diamond Push-ups
    • Lizard Push-ups
    • Tripod Crab Reach
    • Down Dog
    • Plank Push-ups
    • Increase weight: If you're using items like water bottles or book bags for the bench press, you can gradually add more weight to increase the resistance.
    • Increase reps: As you get stronger, try to do more reps per set.
    • Change the position of the hands: By changing the position of your hands in the bench press, you can work different muscles.
    Learn more:
    See less

    9 Ways to Improve Your Bench Press Without Weights

    • Turkish Get-Ups You don’t need a kettlebell or dumbbell for Turkish get-ups to strengthen the heck out of your shoulder stability and your core. ...

    More items

    9 Ways to Improve Your Bench Press W…

    barbend.com/improve-bench-press-without-weights/

    Here are some ways to progress on the bench press without a bench:

    • Increase weight: If you're using items like water bottles or book bags for the bench press, you can gradually add more weight to increase the resistance. ...

    More items

    The best bench press exercises without …

    lifestyle.fit/en/present/urban-sport/bench-press-with…
     
  3. People also ask
    Can you do a bench press without weights?
    Fortunately, there are plenty of ways to develop these crucial bench press strengths without weights. Yep, there are some push-ups that you’re just going to have to do — without weights, the ability to control your body weight up and down from the ground is just a phenomenally powerful way to develop and maintain upper body strength.

    9 Ways to Improve Your Bench Press Without Weights | BarBend

    barbend.com
    What is the best exercise to get muscle without equipment?

    Dr. Spoorthi Prakash

    MBBS · 8 years of exp

    Those without equipment, water bottles or bricks can be used as weights while doing exercises. Pushups and squats also build muscle and they do not need any equipment or elaborate setup. Resistance training or strength training helps and a progressive overload structure should be followed in the workout routine. Lunges, burpees, planks are also helpful exercises to build muscle. Swimming is an interesting alternate way of improving muscle strength, but needs a pool for practice.
    Q&A: Fitness
    bing.com
    How do you do a bench press without a cable machine?
    If your gym doesn’t have a cable machine, this is another great accessory exercise to the bench press that isolates your chest and front shoulders. A bench and a pair of dumbbells. Lie flat on a bench in the same starting position as to a bench press.

    12 Awesome Exercises to Use as a Bench Press Alternative - GymPact

    gym-pact.com
    Is a bench press a good workout?
    Sure, there’s nothing quite like the muscle stimulation you get from a heavy barbell, but weight is not the only thing involved in a bench press (or any lift, for that matter). Your shoulder stability — not to mention your tricep strength for lockout — need to be on point for busting out a bench PR.

    9 Ways to Improve Your Bench Press Without Weights | BarBend

    barbend.com
    How to do a bench press?
    Make use of your legs to stabilize and lift the weight. Actively drive your feet into the ground to create a strong foundation. During the eccentric (lowering) phase, think of pulling the dumbbells towards you rather than letting them drop. The barbell floor press is one of the best alternative exercises for the bench press.

    The 10 Best Bench Press Alternatives (2024) - Lift Vault

    liftvault.com
    Can you do a bench press with an empty barbell?
    The bench press is a complex exercise with important technique considerations. Even an empty barbell, which typically weighs 45 pounds/20kg, can be too heavy for some people, making it impractical.

    Incline Push-ups: The Accessible Bench Press Alternative

    fitnessvolt.com
    Feedback
     
  4. PowerliftingTechnique.com
    https://powerliftingtechnique.com › ben…

    9 Highly Effective Bench Press Alternatives (With …

    Nov 2, 2023 · An effective bench press alternative is going to target similar muscle groups to the bench press. Therefore, in this article I've split up the alternatives into “chest focused”, “shoulder focused”, and “tricep focused” …

     
  5. SET FOR SET
    https://www.setforset.com › blogs › news › bench-press-alternatives

    12 Bench Press Alternatives to Blow Up Your Chest - SET

  6. Lift Vault
    https://liftvault.com › exercises › bench-press-alternatives

    The 10 Best Bench Press Alternatives (2024) - Lift Vault

  7. StrengthLog
    https://www.strengthlog.com › bench-press-alternatives

    7 Bench Press Alternatives - StrengthLog

  8. FitnessVolt.com
    https://fitnessvolt.com › incline-pushup …

    The Push-Up Hack That Builds a Bench Press Chest …

    May 30, 2024 · No bench press? No problem! Build your chest with incline push-ups, a simple yet effective exercise that's suitable for all fitness levels.

  9. BarBend
    https://barbend.com › improve-bench-p…

    9 Ways to Improve Your Bench Press Without Weights

    Jun 14, 2024 · No gym? These movements will help to improve strength, stability, and kinesthetic awareness, all in the right places to improve your bench press.

  10. PowerliftingTechnique.com
    https://powerliftingtechnique.com › decl…

    10 Effective Decline Bench Press Alternatives (With …

    Mar 21, 2024 · In this article, I'll split each of these exercises into the different equipment you'll have available at the gym, from dumbbells, cables/machines, and bodyweight exercises. Let's get started! This article is an extension to my …

  11. Men's Health
    https://www.menshealth.com › uk › building-muscle › a...

    5 Best Bench Press Alternative Exercises For a Massive Chest …

  12. Built With Science
    https://builtwithscience.com › workouts …

    The Best At Home Chest Workout For Growth (NO …

    Mar 26, 2020 · Exercise 1: Close Grip Push-Ups. Replaces: Bench Press. The first exercise we’ll be using will target the whole chest. And it's none other than the close-grip push-up. Now, you can perform this by just using a narrow grip …

  13. Garage Gym Pro
    https://garagegympro.com › incline-bench-press-alternative

    7 Best Incline Bench Press Alternatives (Hit Upper Chest)

  14. StrengthLog
    https://www.strengthlog.com › strength-training-exercises-at-home

    10 Home Strength Training Exercises Without Equipment

  15. Livestrong
    https://www.livestrong.com › article

    The 13 Best Bench Press Alternatives for a Stronger Chest

  16. Barbell Medicine
    https://www.barbellmedicine.com › blog

    10 Best Chest Workout Without Equipment - Barbell Medicine

  17. GymPact
    https://www.gym-pact.com › bench-press-alternative

    12 Awesome Exercises to Use as a Bench Press Alternative

  18. YouTube
    https://www.youtube.com › watch

    Bodyweight alternative to the bench press - Advanced home …

  19. Lift Vault
    https://liftvault.com › exercises › decline-bench-press-alternatives

    The 8 Best Decline Bench Press Alternatives (2024) - Lift Vault

  20. PowerliftingTechnique.com
    https://powerliftingtechnique.com › exercises-to...

    18 Exercises To Increase Bench Press (That Actually Work)

  21. Lift Vault
    https://liftvault.com › exercises › incline-bench-press-alternative

    The 8 Best Incline Bench Press Alternative (2024) - Lift Vault

  22. Muscle & Fitness
    https://www.muscleandfitness.com › workouts › chest-exercises

    8 Chest Exercises That Can Be Done Without a Bench