10 Best Bench Press - Powerlifting Alternatives for Strength & Size
If you can’t do the Bench Press - Powerlifting, use close alternatives that preserve horizontal adduction and triceps extension. Try the barbell floor press, dumbbell bench press, weighted dips, incline dumbbell press, or push-up progressions. Cue: retract your scapula, tuck elbows ~45°, and control the eccentric to load the pectorals effectively.
Original Exercise: Bench Press - Powerlifting
How to Perform Bench Press - Powerlifting
- 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.
- 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.
- Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
- 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.
Pro Tips
- Category: Powerlifting
- Force: Push
- Movement type: Compound
Best Bench Press - Powerlifting Alternatives
1. Bench Press With Chains
99.6% MatchHow to perform this exercise
- Adjust the leader chain, shortening it to the desired length.Place the chains on the sleeves of the bar.
- 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.
- 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.
- 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.
2. Barbell Bench Press - Medium Grip
99.2% MatchHow to perform this exercise
- 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.
- From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
- 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.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.
3. Barbell Bench Press
98% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
- Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
- Lower the barbell slowly towards your chest, keeping your elbows tucked in.
- Pause for a moment when the barbell touches your chest.
4. Barbell Wide Bench Press
98% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the barbell with a wide grip, slightly wider than shoulder-width apart.
- Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
- Lower the barbell slowly towards your chest, keeping your elbows slightly flared out.
- Pause for a moment when the barbell touches your chest, then push it back up to the starting position.
5. Barbell Wide Reverse Grip Bench Press
94.7% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the barbell with a wide reverse grip, slightly wider than shoulder-width apart.
- Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
- Lower the barbell slowly towards your chest, keeping your elbows tucked in and your wrists straight.
- Pause for a moment when the barbell touches your chest, then push it back up to the starting position.
6. Barbell Guillotine Bench Press
92.7% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
- Lower the barbell slowly towards your neck, keeping your elbows pointed outwards.
- Pause for a moment when the barbell is just above your neck.
- Push the barbell back up to the starting position, fully extending your arms.
7. Bench Press - With Bands
90% MatchHow to perform this exercise
- Using a flat bench secure a band under the leg of the bench that is nearest to your head.
- Once the band is secure, grab it by both handles and lie down on the bench.
- Extend your arms so that you are holding the band handles in front of you at shoulder width.
- Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
- Bring down the handles slowly until your elbow forms a 90 degree angle. Keep full control at all times.
8. Cable Bench Press
89.4% MatchHow to perform this exercise
- Adjust the cable machine to chest height and attach the handles.
- Stand facing away from the machine with your feet shoulder-width apart.
- Grasp the handles with an overhand grip and step forward to create tension in the cables.
- Position your feet firmly on the ground and engage your core.
- Bend your elbows and bring your hands to shoulder level, keeping your elbows at a 90-degree angle.
9. Band Bench Press
89.4% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the band handles with an overhand grip, slightly wider than shoulder-width apart.
- Extend your arms fully, pushing the bands away from your chest.
- Slowly lower the bands back down to your chest, keeping your elbows at a 90-degree angle.
- Repeat for the desired number of repetitions.
10. Dumbbell Bench Press
89.3% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Hold a dumbbell in each hand, with your palms facing forward and your arms extended above your chest.
- Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.
- Pause for a moment, then push the dumbbells back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Why You Might Need a Bench Press - Powerlifting Alternative
You might substitute the bench press for shoulder pain, limited equipment, or a weak lockout. Alternatives let you tweak range of motion, reduce shoulder extension, or shift load to triceps or clavicular pec fibers. For example, the floor press shortens ROM to protect the anterior capsule while keeping horizontal adduction and triceps drive. Weighted dips increase stretch and lower pec activation when you lean forward; cue a slight forward torso and scapular stability to keep force through the pecs.
How to Choose the Right Substitute
Choose a substitute based on goal, equipment, and joint tolerance. For raw strength and lockout work pick floor presses or board presses to overload triceps while maintaining horizontal adduction; cue a tight midline and drive through the heels of the hands. For hypertrophy use dumbbell presses or incline variations to increase ROM and unilateral activation—focus on full humeral horizontal adduction and a controlled 2–3 second eccentric. If shoulders limit you, select neutral-grip presses or reduced ROM movements to decrease anterior shoulder stress.
Frequently Asked Questions
What muscles does Bench Press - Powerlifting work?
The bench press primarily targets the pectoralis major through horizontal adduction, with secondary load on the anterior deltoid and triceps brachii for elbow extension. Keep scapular retraction and a 45° elbow tuck to maximize pec recruitment and protect the shoulder joint.
What is the best bodyweight alternative to Bench Press - Powerlifting?
A weighted or elevated-feet push-up is the best bodyweight alternative because it preserves horizontal adduction and core bracing. Cue a rigid plank position, full shoulder blade control, and drive through the palms to maximize pec activation.
Can I build muscle without doing Bench Press - Powerlifting?
Yes—multiple pressing variations and dips can create equivalent hypertrophy by stressing the pecs through full ROM and progressive overload. Use dumbbell presses, incline work, and controlled eccentrics while focusing on horizontal adduction and progressively increasing load or reps.
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