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

While bulking up 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 bulking up your breasts requires a bench. But chest day doesn’t mean you have to park your butt on a bench for the duration of your session.

While the bench is a valuable tool for overall chest strength, it can put undue stress on the deltoids, which can be difficult for those with shoulder injuries. For pure pectoral muscle growth, there are a few exercises that will get you off the bench and into chest growth.

Try mixing it up by doing these eight exercises to work your chest from every angle. Once you start incorporating these moves into your chest workout, you'll soon notice a thicker, fuller, more developed chest.

Best Chest Exercises That Don't Require a Bench

1. Land Mine Press

How To

1. To start, place a standard Olympic barbell in the corner (use a towel to avoid scratching the walls) or place it on top of a landmine attachment.
2. Add an appropriate amount of weight to the other end of the bar.
3. Hold the weighted end with one hand.
4. While standing, push the bar upwards.
5. This is 1 rep.
6. Perform 3 sets of 10 to 12 repetitions.

2. Dip (Pec Variation)

How To

1. To start, find the nearest dip station and hold the equipment with both hands, slightly farther apart than you would for a traditional triceps dip exercise.
2. To fully engage your chest muscles, focus on bending your body downward rather than keeping it upright.
3. Bend down in a controlled manner until your shoulders are under your elbows.
4. Raise your body up until your elbows are locked.
5. This is 1 rep.
6. Complete 3 sets of 8 to 10 reps.

3. BOSU Pushups

How To

1. To start, place your hands on the edges of the BOSU ball with the rounded side facing down.
2. Slowly lower your body towards the floor for about 4 seconds and then slowly and controlledly raise your body back up.
3. This is 1 rep.
4. Complete 3 sets of 12 reps.

4. Cable Passage

How To

1. To start, stand with your back to the cable machine, holding the cables at chest height.
2. Grasp the handles and extend them out to your sides with your palms facing forward.
3. Tighten your core and bring your arms toward each other until they form an “X” shape.
4. In a controlled manner, reverse the pattern and return to the starting position.
5. This is 1 rep.
6. Perform 2 sets of 12 to 15 repetitions.

5. Push-ups

How To

1. Start with your arms slightly wider than shoulder-width apart and lower yourself until your triceps are parallel to the floor.
2. Keep your body in a plank position and make sure to keep your elbows as close to your body as possible.
3. Complete 3 sets of 10 reps.

6. Floor Press

How To

1. To start, lie on your back and place a barbell underneath you.
2. Reach down as you would for a bench press, grab the bar from the rack, squeeze the dumbbells, and pull your elbows toward your torso.
3. Without arching your back, lift the weight until your elbows are fully extended.
4. This is 1 rep.
5. Perform 3 sets of 8 repetitions.

7. Machine Pec Flye

How To

1. Sit on a pec flye and grip the handles with your palms facing forward.
2. Clasp your arms in front of your chest until your hands are almost touching.
3. Pause and then slowly return your arms to the starting position.
4. Perform 2 sets of 8 to 12 repetitions.

Pro Tip

When doing this pectoral variation, try not to go too heavy. Instead, focus on making that all-important mind/muscle connection. Squeeze through the center of the movement to activate the inner chest.

8. Svend Press

How To

1. To start, hold a 45-pound weight plate while standing.
2. At chest height, begin to push the weight outward using both hands, simultaneously squeezing your chest muscles.
3. Slowly bring the weight back to your chest and repeat the movement.
4. This is 1 rep.
5. Perform 2 sets of 8 to 10 repetitions.