Chest Day and No Bench Available? Not a Problem

It’s chest day, and it’s time to get some serious workout done. You really can’t wait to get your foot in the gym, start pumping those muscles, and get them exhausted for an overall better growth. After all, who doesn’t agree that your shirt will look way hotter with a pumped up chest.

However, it happens to be one of those days when the gym is packed. A lot of people around, machines fully engaged, and all bench presses are taken. What’s the plan? Instead of waiting for any bench press to be available, or whether you’re looking to spice up your program with some new chest workouts, check out our best chest exercises that require absolutely no bench, and still can hammer your chest from a variety of angles.

1- Landmine Press:Landmine Press.jpg

The landmine press is one of the greatest exercises to target the upper part of the chest. Simply use a landmine attachment if it’s available in your gym, or put a barbell in one of the corners as alternative. Load the necessary weight and start pushing the bar upwards. Aim for 4 sets of 10 reps each.

2- Cable Crossover:cable-crossover

What makes this particular exercise one of the best workouts to perform is the variety of angles used to target different parts of the chest. You can put the cables at the top to target the upper chest, or close to the floor to target the lower part of the chest. Aim for 4 sets of 10 reps each.

3- Svend Press:svend-press

While standing up, hold a plate at chest level, and start pushing the weight away from your body, squeezing at the same time your chest muscles. Bring the plate back to your chest and repeat the movement for 4 sets of 8 reps.

4- Swiss ball Dumbbell Press:swiss-ball

Sit on a Swiss ball, get a pair of dumbbells, and roll over until your upper back is supported by the ball. Hold the dumbbells over your chest, with arms extended and feet firmly on the floor. Aim for 3 sets of 10 reps each.

5- Dips:dips

One of the basic chest exercises, but extremely effective. Grab the dip station firmly with both hands and tilt your body a bit downwards to fully engage the chest muscles. Start the exercise by bending your elbow, then go back up to the initial position. Aim for 3 sets of 8 reps each.

6- Prone Floor Dumbbell Fly:floor-press

A more advanced exercise for those who like challenging workouts. Grab a pair of dumbbells, put them close to each other on the floor, arms extended. Start by opening your arms slowly, core always engaged, then bring them back together to the initial position (make sure to use gloves to avoid skin friction). Aim for 3 sets of 8 reps each.

Don’t forget, the bench press is a core fundamental exercise for developing upper body strength. Therefore, you should always go back to any bench press exercise whenever the bench is available again.

Enjoy your workout!!


Post shot in “Muscle Up Workshop Gym” – Hamra, Beirut

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