10 Best Bench Press - Powerlifting Alternatives for Strength & Size

The Bench Press - Powerlifting is done lying on your back with a barbell. Ranked closest by our scoring: the Push-up, the Modified Hindu Push-up and Pushups.

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

Original Exercise: Bench Press - Powerlifting

Bench Press - Powerlifting
Primary muscle
Pectorals
Equipment
Barbell
Difficulty
Advanced
Type
Compound

Secondary muscles: Chest, Forearms, Lats, Shoulders

How to perform Bench Press - Powerlifting
  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.
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Ranked Bench Press - Powerlifting Alternatives

10 substitutes, ranked by how closely each one matches the Bench Press - Powerlifting 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
    Push-upPlay demonstration

    1. Push-up

    81% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • 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 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 Bench Press - Powerlifting
    • Primary muscle: pectorals, the same as the Bench Press - Powerlifting
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  2. Modified Hindu Push-upPlay demonstration

    2. Modified Hindu Push-up

    80% 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 Bench Press - Powerlifting
    • Primary muscle: pectorals, the same as the Bench Press - Powerlifting
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying on your back
    • Balance: harder to stay steady on than the Bench Press - Powerlifting
  3. Pushups

    3. Pushups

    80% 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 Bench Press - Powerlifting
    • Primary muscle: pectorals, the same as the Bench Press - Powerlifting
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  4. Chest Dip On Straight BarPlay demonstration

    4. Chest Dip On Straight Bar

    80% 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 Bench Press - Powerlifting
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Bench Press - Powerlifting
  5. Push And Pull BodyweightPlay demonstration

    5. Push And Pull Bodyweight

    80% 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 Bench Press - Powerlifting
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
    • Balance: harder to stay steady on than the Bench Press - Powerlifting
  6. Push-up On Lower ArmsPlay demonstration

    6. Push-up On Lower Arms

    80% 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 Bench Press - Powerlifting
    • Primary muscle: pectorals, the same as the Bench Press - Powerlifting
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  7. Drop Push UpPlay demonstration

    7. Drop 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.
    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 Bench Press - Powerlifting
    • Primary muscle: pectorals, the same as the Bench Press - Powerlifting
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  8. Pike-to-cobra Push-upPlay demonstration

    8. Pike-to-cobra Push-up

    79% 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 Bench Press - Powerlifting
    • Primary muscle: pectorals, the same as the Bench Press - Powerlifting
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
    • Balance: harder to stay steady on than the Bench Press - Powerlifting
  9. Push-up PlusPlay demonstration

    9. Push-up Plus

    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 body in a straight line from head to heels.
    2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
    3. Once your chest is just above the ground, push through your hands to extend your arms and lift your upper body up.
    4. At the top of the movement, protract your shoulder blades by pushing your upper back towards the ceiling.
    5. Pause for a moment, then reverse the movement by retracting your shoulder blades and lowering your body back down 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
    • Movement: flat horizontal press, the same as the Bench Press - Powerlifting
    • Primary muscle: pectorals, the same as the Bench Press - Powerlifting
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  10. Wide Hand Push UpPlay demonstration

    10. Wide Hand Push Up

    79% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    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 Bench Press - Powerlifting
    • Primary muscle: pectorals, the same as the Bench Press - Powerlifting
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back

Bench Press - Powerlifting FAQ

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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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