10 Best Barbell Incline Bench Press Alternatives for Limited Equipment

The Barbell Incline Bench Press is done lying on your back with a barbell. Ranked closest by our scoring: the Kneeling Push-up, the Incline Push-up and the Incline Push-up (On Box).

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Barbell Incline Bench Press

Barbell Incline Bench PressPlay demonstration
Primary muscle
Pectorals
Equipment
Barbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Shoulders, Triceps

How to perform Barbell Incline Bench Press
  1. Set up an incline bench at a 45-degree angle.
  2. Lie down on the bench with your feet flat on the ground.
  3. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
  4. Unrack the barbell and lower it slowly towards your chest, keeping your elbows at a 45-degree angle.
  5. Pause for a moment at the bottom, then push the barbell back up to the starting position.
  6. Repeat for the desired number of repetitions.
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Ranked Barbell Incline Bench Press Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Incline Bench Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Kneeling Push-upPlay demonstration

    1. Kneeling Push-up

    81% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound

    Use this when you have nothing to train with, because it works the pectorals with bodyweight alone.

    How to perform this exercise
    1. Start by kneeling on the ground with your hands shoulder-width apart, fingers pointing forward.
    2. Extend your legs behind you, resting on the balls of your feet, so that your body forms a straight line from head to heels.
    3. Engage your core and lower your body towards the ground by bending your elbows, keeping them close to your sides.
    4. Continue lowering until your chest is just above the ground, then push back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as the Barbell Incline Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not lying on your back
  2. Incline Push-upPlay demonstration

    2. Incline Push-up

    80% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
    3. Lower your chest towards the elevated surface by bending your elbows, keeping your body in a straight line.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Movement: incline press, the same as the Barbell Incline Bench Press
    • Primary muscle: pectorals, the same as the Barbell Incline Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  3. Incline Push-up (On Box)Play demonstration

    3. Incline Push-up (On Box)

    80% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Place your hands on the edge of a box or elevated surface, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
    3. Lower your chest towards the box by bending your elbows, keeping your body in a straight line.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Movement: incline press, the same as the Barbell Incline Bench Press
    • Primary muscle: pectorals, the same as the Barbell Incline Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying on your back
  4. Incline Push-up Medium

    4. Incline Push-up Medium

    80% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
    2. Place your hands on the bar, with your hands about shoulder width apart.
    3. Position your feet back from the bar with arms and body straight. This will be your starting position.
    4. Keeping your body straight, lower your chest to the bar by bending the arms.
    5. Return to the starting position by extending the elbows, pressing yourself back up.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Movement: incline press, the same as the Barbell Incline Bench Press
    • Primary muscle: pectorals, the same as the Barbell Incline Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  5. Incline Push-up Wide

    5. Incline Push-up Wide

    78% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
    2. Place your hands on the bar, with your hands wider than shoulder width.
    3. Position your feet back from the bar with arms and body straight. Your arms should be perpendicular to the body. This will be your starting position.
    4. Keeping your body straight, lower your chest to the bar by bending the arms.
    5. Return to the starting position by extending the elbows, pressing yourself back up.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Movement: incline press, the same as the Barbell Incline Bench Press
    • Primary muscle: pectorals, the same as the Barbell Incline Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  6. Incline Push-up Reverse Grip

    6. Incline Push-up Reverse Grip

    78% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
    2. Place your hands on the bar palms up, with your hands about shoulder width apart.
    3. Position your feet back from the bar with arms and body straight. This will be your starting position.
    4. Keeping your body straight, lower your chest to the bar by bending the arms.
    5. Return to the starting position by extending the elbows, pressing yourself back up.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: incline press, the same as the Barbell Incline Bench Press
    • Primary muscle: pectorals, the same as the Barbell Incline Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  7. Incline Reverse Grip Push-upPlay demonstration

    7. Incline Reverse Grip Push-up

    77% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Place your hands on the edge of a bench or elevated surface, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
    3. Lower your chest towards the bench by bending your elbows, keeping them close to your sides.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by extending your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: incline press, the same as the Barbell Incline Bench Press
    • Primary muscle: pectorals, the same as the Barbell Incline Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  8. Incline Push Up Depth JumpPlay demonstration

    8. Incline Push Up Depth Jump

    76% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Find an elevated surface, such as a bench or step, and place your hands shoulder-width apart on the edge.
    2. Step your feet back, keeping your body in a straight line from head to heels.
    3. Lower your chest towards the edge of the surface, bending your elbows and keeping your body aligned.
    4. Push through your palms to extend your arms and return to the starting position.
    5. Jump off the edge of the surface, landing softly with your knees slightly bent.
    6. Repeat the push-up and depth jump for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: incline press, the same as the Barbell Incline Bench Press
    • Primary muscle: pectorals, the same as the Barbell Incline Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  9. Push-up (Wall)Play demonstration

    9. Push-up (Wall)

    75% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand facing a wall, about arm's length away.
    2. Place your hands on the wall at shoulder height, slightly wider than shoulder-width apart.
    3. Step back with your feet, keeping them hip-width apart.
    4. Engage your core and keep your body in a straight line from head to heels.
    5. Bend your elbows and lower your chest towards the wall, keeping your body straight.
    6. Pause for a moment, then push yourself back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as the Barbell Incline Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying on your back
    • Balance: easier to stay steady on than the Barbell Incline Bench Press
  10. Push-upPlay demonstration

    10. Push-up

    71% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Engage your core and lower your body towards the ground by bending your elbows, keeping your body in a straight line.
    3. Pause for a moment when your chest is just above the ground, then push yourself back up to the starting position by straightening your arms.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Barbell Incline Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back

Why You Might Need a Barbell Incline Bench Press Alternative

You might substitute the barbell incline press due to shoulder pain from a fixed bar path, no access to a barbell/bench, or a need for unilateral work. Dumbbells let you pronate or rotate the wrist to reduce impingement and increase upper-pec activation; set a 30° bench and lower to the upper chest with scapular retraction. Machines and cables provide a controlled path and constant tension to isolate the clavicular fibers. Landmine and elevated push-ups lower joint compression while preserving horizontal adduction and eccentric control for hypertrophy or rehab.

How to Choose the Right Barbell Incline Bench Press Substitute

Match the substitute to your goal, equipment, and joint tolerance. For heavy loading and progressive overload choose dumbbell incline or smith-machine incline, use a 30–45° bench angle to bias the upper pecs and keep elbows 30–45° from the torso to reduce anterior deltoid dominance. For constant tension and peak contraction use incline cables, driving the handles together at lockout. If you lack equipment or have shoulder issues, select landmine presses or feet-elevated push-ups and press slightly forward to shorten the moment arm. Prefer unilateral work? Use single-arm dumbbell incline presses and track load or tempo progression.

Barbell Incline Bench Press FAQ

What muscles does Barbell Incline Bench Press work?

The barbell incline bench primarily targets the clavicular head of the pectoralis major (upper chest), with strong secondary activation of the anterior deltoids and triceps. Adjusting bench angle alters muscle emphasis: around 30° favors upper pecs, while higher angles increase deltoid contribution due to changes in the moment arm.

What is the best bodyweight alternative to Barbell Incline Bench Press?

Feet-elevated push-ups best replicate the upward press vector and upper-pec loading when you lack equipment. Place feet on a 12–18 in surface, maintain a straight plank line, and lower your chest with elbows at ~30–45° to keep tension on the clavicular fibers.

Can I build muscle without doing Barbell Incline Bench Press?

Yes. You can stimulate the upper chest with dumbbell incline presses, incline cables, landmine presses, or elevated push-ups while applying progressive overload. Focus on controlled eccentrics, full but safe range of motion, and incremental increases in load, reps, or tempo to drive hypertrophy.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology