Thread: Chest workout without bench press

Apart from dips there is really no other mass builder than some form of horizontal press. Not sure if you like machines or not but you could use the chest press. You can try flyes, cable X overs, but pressing is the main chest builder.

Originally Posted by KarlW

Apart from dips there is really no other mass builder than some form of horizontal press. Not sure if you like machines or not but you could use the chest press. You can try flyes, cable X overs, but pressing is the main chest builder.

DB Flys will do the same for your chest as bench press, or if anything more, especially if you tuck your elbows when benching.

lots of variety of push ups you could try. feet elevated, hands on ball, feet on ball, one hand on med. ball, one hand on med. ball rolling back and forth between hands during each rep, push up with rotation, push up with hands on DBs with rotation, push ups with hands on DBs with row, spiderman push ups, blast strap push ups, push ups on one leg.

then all of these can be done with a weighted vest to help load yourself.

Originally Posted by P-funk

lots of variety of push ups you could try. feet elevated, hands on ball, feet on ball, one hand on med. ball, one hand on med. ball rolling back and forth between hands during each rep, push up with rotation, push up with hands on DBs with rotation, push ups with hands on DBs with row, spiderman push ups, blast strap push ups, push ups on one leg.

then all of these can be done with a weighted vest to help load yourself.

That one still kicks my ass.


I see he doesnt want to do bench press, but does this exclude dumbell pressing? I am real surprised no one has even farted a hint about them.

I like dumbell and hammer for variety.

Dips are great too, although my triceps take over most of the movement, regardless of my positioning.

I don't see how the pushup movement differs from a bench press movement, you hyporcrite.

Originally Posted by Spud

I don't see how the pushup movement differs from a bench press movement, you hyporcrite.

it is still a horizontal press....i thought you just wanted to stop benching for a few weeks and replace it with another horizontal press, so I was giving you some option.....or like Akira said, you could use dumbells.


Push ups differ from bench press in that they are a closed chain exercise and allow for full movement at the scapula, rather than having it fixed down, like when you bench press.

Originally Posted by P-funk

then all of these can be done with a weighted vest to help load yourself.

Yeah, push ups are one thing I did when I got sick of benching (I know it's still a pressing movement, I just wanted variety of exercise) and instead of using a weighted vest to add intensity I had my partner put a couple of plates on my back. Not only is it really heavy, but you have to keep form to balance the plates.

Originally Posted by P-funk

it is still a horizontal press....i thought you just wanted to stop benching for a few weeks and replace it with another horizontal press, so I was giving you some option.....or like Akira said, you could use dumbells.


Push ups differ from bench press in that they are a closed chain exercise and allow for full movement at the scapula, rather than having it fixed down, like when you bench press.

Really? Maybe I do pushups or bench press differently differently. They feel like the same exercise to me.

Originally Posted by Spud

Really? Maybe I do pushups or bench press differently differently. They feel like the same exercise to me.

they are the same movement. The difference is what is happening at your scapula.

I tend to push my scapula outwards with the bench press too. I find that that way, my serratus gets some work in.

Originally Posted by Spud

I tend to push my scapula outwards with the bench press too. I find that that way, my serratus gets some work in.

yea, it is just a little harder when you are locked down with a barbell and your back is on the bench. Also, most people keep their shoulder blades pinned together when they bench.

I agree, it is also a bit uncomfortable.

Aside though, nothing beats pushups for chest development. Even though they are the same movement, the bench press does not develop my pecs as well. Don't give me this shit about excessive volume and what not, the results spoke for themselves. 25x4 pushups every other day made my chest much fuller than doing several sets of BP once or twice a week.

Everything can work, but its only for a while.

Originally Posted by P-funk

lots of variety of push ups you could try. feet elevated, hands on ball, feet on ball, one hand on med. ball, one hand on med. ball rolling back and forth between hands during each rep, push up with rotation, push up with hands on DBs with rotation, push ups with hands on DBs with row, spiderman push ups, blast strap push ups, push ups on one leg.

then all of these can be done with a weighted vest to help load yourself.

Most of these variations sounds foreign to me. Not really sure how to do them.

so are you suggesting for chest day, just do many sets of different variation of push-ups and dips.

Originally Posted by AKIRA

That one still kicks my ass.


I see he doesnt want to do bench press, but does this exclude dumbell pressing? I am real surprised no one has even farted a hint about them.

Thanks for that.

i am just sick of the pressing movement while laying on my back. so just trying to avoid that with either a BB or a pair of DBs.

Originally Posted by zl214

Most of these variations sounds foreign to me. Not really sure how to do them.

so are you suggesting for chest day, just do many sets of different variation of push-ups and dips.

I am not suggesting having a chest day at all. I am not suggesting doing all these varieties either.

You know what I do when an exercise sounds foreign to me? I look it up.

also, if you just think about them, most of them are common sense.

geez...P, you literally replied within 30sec. so much dedication

thanks everyone for the input.

so how is this workout on chest (not a chest day) looking.

warm-up with a few sets of normal push-ups.

weighted dips
4 sets X 6reps

Db flies.
3setsx10 reps

push-up with hands close togather.
1 rep before failure X 4 sets ?

skull crusher
4x6 (i think this is a chest movement, isnt it?)