10 Best Barbell Wide Bench Press Alternatives for Limited Equipment

Ranked Barbell Wide Bench Press Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Wide 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Barbell Bench Press

   99% match

   • Pectorals
   • Barbell
   • Intermediate
   • Compound

   Pick this when you want an easier version that still works the pectorals.

   How to perform this exercise

   1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
   2. Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
   3. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
   4. Lower the barbell slowly towards your chest, keeping your elbows tucked in.
   5. Pause for a moment when the barbell touches your chest.
   6. Push the barbell back up to the starting position by extending your arms.
   7. Repeat for the desired number of repetitions.

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

   Why this matches

   • Movement: flat horizontal press, the same as the Barbell Wide Bench Press
   • Primary muscle: pectorals, the same as the Barbell Wide Bench Press
   • Equipment: free weights, the same as the Barbell Wide Bench Press
   • Body position: lying on your back, the same as the Barbell Wide Bench Press
2. 

   2. Wide-grip Barbell Bench Press

   99% match

   • Pectorals
   • Barbell
   • Intermediate
   • Compound

   It uses the same equipment and still works the pectorals.

   How to perform this exercise

   1. Lie back on a flat bench with feet firm on the floor. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position.
   2. As you breathe in, come down slowly until you feel the bar on your middle chest.
   3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
   4. Repeat the movement for the prescribed amount of repetitions.

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

   Why this matches

   • Movement: flat horizontal press, the same as the Barbell Wide Bench Press
   • Primary muscle: pectorals, the same as the Barbell Wide Bench Press
   • Equipment: free weights, the same as the Barbell Wide Bench Press
   • Body position: lying on your back, the same as the Barbell Wide Bench Press
3. 

   Progression

   3. Bench Press - Powerlifting

   98% match

   • Pectorals
   • Barbell
   • Advanced
   • Compound

   Pick this when you want a harder version that still works the pectorals.

   How to perform this exercise

   1. Begin by lying on the bench, getting your head beyond the bar if possible. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement.
   2. However wide your grip, it should cover the ring on the bar. Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart.
   3. Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
   4. Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Movement: flat horizontal press, the same as the Barbell Wide Bench Press
   • Primary muscle: pectorals, the same as the Barbell Wide Bench Press
   • Equipment: free weights, the same as the Barbell Wide Bench Press
   • Body position: lying on your back, the same as the Barbell Wide Bench Press
4. 

   Progression

   4. Bench Press With Chains

   98% match

   • Pectorals
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Adjust the leader chain, shortening it to the desired length.Place the chains on the sleeves of the bar.
   2. Lying on the bench, get your head beyond the bar if possible. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement. However wide your grip, it should cover the ring on the bar.
   3. Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart. Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
   4. Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Movement: flat horizontal press, the same as the Barbell Wide Bench Press
   • Primary muscle: pectorals, the same as the Barbell Wide Bench Press
   • Equipment: free weights, the same as the Barbell Wide Bench Press
   • Body position: lying on your back, the same as the Barbell Wide Bench Press
5. 

   5. Barbell Bench Press - Medium Grip

   97% match

   • Pectorals
   • Barbell
   • Intermediate
   • Compound

   The same equipment, taken with an overhand grip.

   How to perform this exercise

   1. Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
   2. From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
   3. After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.
   4. Repeat the movement for the prescribed amount of repetitions.
   5. When you are done, place the bar back in the rack.

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

   Why this matches

   • Movement: flat horizontal press, the same as the Barbell Wide Bench Press
   • Primary muscle: pectorals, the same as the Barbell Wide Bench Press
   • Equipment: free weights, the same as the Barbell Wide Bench Press
   • Body position: lying on your back, the same as the Barbell Wide Bench Press
6. 

   6. Reverse Band Bench Press

   97% match

   • Pectorals
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Position a bench inside a power rack, with the bar set to the correct height. Begin by anchoring bands either to band pegs or to the top of the rack. Ensure that you will be position properly under the bands. Attach the other end to the barbell.
   2. Lie on the bench, tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement. However wide your grip, it should cover the ring on the bar.
   3. Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart. Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
   4. Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.

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

   Why this matches

   • Movement: flat horizontal press, the same as the Barbell Wide Bench Press
   • Primary muscle: pectorals, the same as the Barbell Wide Bench Press
   • Equipment: free weights, the same as the Barbell Wide Bench Press
   • Body position: lying on your back, the same as the Barbell Wide Bench Press
7. Play demonstration

   Progression

   7. Barbell Guillotine Bench Press

   95% match

   • Pectorals
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
   2. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
   3. Lower the barbell slowly towards your neck, keeping your elbows pointed outwards.
   4. Pause for a moment when the barbell is just above your neck.
   5. Push the barbell back up to the starting position, fully extending your arms.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Movement: flat horizontal press, the same as the Barbell Wide Bench Press
   • Primary muscle: pectorals, the same as the Barbell Wide Bench Press
   • Equipment: free weights, the same as the Barbell Wide Bench Press
   • Body position: lying on your back, the same as the Barbell Wide Bench Press
8. Play demonstration

   Progression

   8. Barbell Wide Reverse Grip Bench Press

   95% match

   • Pectorals
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
   2. Grasp the barbell with a wide reverse grip, slightly wider than shoulder-width apart.
   3. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
   4. Lower the barbell slowly towards your chest, keeping your elbows tucked in and your wrists straight.
   5. Pause for a moment when the barbell touches your chest, then push it back up to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Movement: flat horizontal press, the same as the Barbell Wide Bench Press
   • Primary muscle: pectorals, the same as the Barbell Wide Bench Press
   • Equipment: free weights, the same as the Barbell Wide Bench Press
   • Body position: lying on your back, the same as the Barbell Wide Bench Press
9. Play demonstration

   9. Barbell Decline Bench Press

   90% match

   • Pectorals
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie on a decline bench with your feet secured and your head lower than your hips.
   2. Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
   3. Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in.
   4. Pause for a moment at the bottom, then push the barbell back up to the starting position.
   5. 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 Wide Bench Press
   • Equipment: free weights, the same as the Barbell Wide Bench Press
   • Body position: lying on your back, the same as the Barbell Wide Bench Press
10. Play demonstration

    10. Barbell Decline Wide-grip Press

    90% match

    • Pectorals
    • Barbell
    • Intermediate
    • Compound

    How to perform this exercise

    1. Lie on a decline bench with your feet secured and your head lower than your hips.
    2. Grasp the barbell with a wide grip, slightly wider than shoulder-width apart.
    3. Lower the barbell to your chest, keeping your elbows out to the sides.
    4. Push the barbell back up to the starting position, fully 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

    • Primary muscle: pectorals, the same as the Barbell Wide Bench Press
    • Equipment: free weights, the same as the Barbell Wide Bench Press
    • Body position: lying on your back, the same as the Barbell Wide Bench Press