10 Best Barbell Wide Bench Press Alternatives for Limited Equipment

The Barbell Wide Bench Press is done lying on your back with a barbell. Ranked closest by our scoring: the Wide Hand Push Up, the Push-up Wide and the Push-up.

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

Original Exercise: Barbell Wide Bench Press

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

Secondary muscles: Shoulders, Triceps

How to perform Barbell Wide Bench Press
  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 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 slightly flared out.
  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.
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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.

  1. Best match
    Wide Hand Push UpPlay demonstration

    1. Wide Hand 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 in a high plank position with your hands wider than shoulder-width apart.
    2. Keep your body in a straight line from head to toe.
    3. Lower your chest towards the ground by bending your elbows, keeping them close to your sides.
    4. Push through your palms to extend your arms and return to the starting position.
    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: flat horizontal press, the same as the Barbell Wide Bench Press
    • Primary muscle: pectorals, the same as the Barbell Wide Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  2. Push-up Wide

    2. Push-up Wide

    80% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. With your hands wide apart, support your body on your toes and hands in a plank position. Your elbows should be extended and your body straight. Do not allow your hips to sag. This will be your starting position.
    2. To begin, allow the elbows to flex, lowering your chest to the floor as you inhale.
    3. Using your pectoral muscles, press your upper body back up to the starting position by extending the elbows. Exhale as you perform this step.
    4. After pausing at the contracted position, repeat the movement for the prescribed amount of repetitions.

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

    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: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  3. Push-upPlay demonstration

    3. Push-up

    79% 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
    • Movement: flat horizontal press, the same as the Barbell Wide Bench Press
    • Primary muscle: pectorals, the same as the Barbell Wide Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  4. Modified Hindu Push-upPlay demonstration

    4. Modified Hindu Push-up

    78% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
    2. Lower your body towards the ground, bending your elbows and keeping your core engaged.
    3. As you lower your body, shift your weight back and lift your hips up towards the ceiling, creating an inverted V shape with your body.
    4. Continue to lower your body until your chest is just above the ground, then reverse the movement, pushing your hips back down and extending your arms to return 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
    • Movement: flat horizontal press, the same as the Barbell Wide Bench Press
    • Primary muscle: pectorals, the same as the Barbell Wide Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying on your back
    • Balance: harder to stay steady on than the Barbell Wide Bench Press
  5. Pushups

    5. Pushups

    78% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
    2. Next, lower yourself downward until your chest almost touches the floor as you inhale.
    3. Now breathe out and press your upper body back up to the starting position while squeezing your chest.
    4. After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

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

    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: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  6. Chest Dip On Straight BarPlay demonstration

    6. Chest Dip On Straight Bar

    78% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Grab the parallel bars with your palms facing down and your arms fully extended.
    2. Bend your knees and cross your ankles.
    3. Lower your body by bending your arms until your shoulders are below your elbows.
    4. Push yourself back up to the starting position by straightening 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: bodyweight only, not free weights
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Barbell Wide Bench Press
  7. Push And Pull BodyweightPlay demonstration

    7. Push And Pull Bodyweight

    78% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your body in a straight line.
    2. Lower your chest towards the ground by bending your elbows, keeping your body straight.
    3. Push through your palms to extend your arms and return to the starting position.
    4. From the push-up position, pull your chest towards the ground by bending your elbows, keeping your body straight.
    5. Push through your palms to extend your arms and return to the starting position.
    6. 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: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
    • Balance: harder to stay steady on than the Barbell Wide Bench Press
  8. Push-up On Lower ArmsPlay demonstration

    8. Push-up On Lower Arms

    78% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Start in a plank position with your forearms on the ground and elbows directly below your shoulders.
    2. Engage your core and keep your body in a straight line from head to toe.
    3. Lower your chest towards the ground by bending your elbows, keeping them close to your body.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    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: flat horizontal press, the same as the Barbell Wide Bench Press
    • Primary muscle: pectorals, the same as the Barbell Wide Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  9. Drop Push UpPlay demonstration

    9. Drop Push Up

    77% 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.
    2. Lower your chest towards the ground, keeping your elbows close to your body.
    3. Once your chest is just above the ground, quickly drop your knees to the ground.
    4. 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: flat horizontal press, the same as the Barbell Wide Bench Press
    • Primary muscle: pectorals, the same as the Barbell Wide Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  10. Pike-to-cobra Push-upPlay demonstration

    10. Pike-to-cobra Push-up

    77% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Engage your core and lift your hips up towards the ceiling, forming an inverted V shape with your body.
    3. Lower your upper body towards the ground by bending your elbows, keeping them close to your body.
    4. As you lower down, shift your weight forward and transition into a cobra pose by straightening your arms and lifting your chest up.
    5. Reverse the movement by bending your elbows and lowering your chest back down towards the ground.
    6. Push through your hands to return to the inverted V position.
    7. Continue the movement by lowering your hips back down towards the ground, returning to the starting push-up position.
    8. 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: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
    • Balance: harder to stay steady on than the Barbell Wide Bench Press

Barbell Wide Bench Press FAQ

What muscles does Barbell Wide Bench Press work?

The wide bench press primarily targets the sternal head of the pectoralis major via horizontal adduction, while the anterior deltoids and triceps assist. With a wider grip you increase pec stretch and shoulder torque, so retract scapulae and keep elbows near 45° to maximize pec loading and reduce shoulder stress.

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

A ring or wide-hand push-up closely replicates the horizontal adduction pattern of the wide bench. Set hands slightly wider than shoulder width, retract the scapula at the top, and lower with control until you feel a full pec stretch, then drive the hands into the floor to emphasize the concentric pec contraction.

Can I build muscle without doing Barbell Wide Bench Press?

Yes. You can achieve hypertrophy with dumbbell presses, weighted dips, ring push-ups, and fly variations as long as you apply progressive overload and full range of motion. Focus on eccentric control, consistent tension on the pecs, and technique cues like scapular retraction and a stable 45° elbow tuck to ensure the chest is the primary mover.

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