10 Best Bench Press With Chains Alternatives for Limited Equipment

The 10 Best Bench Press With Chains Alternatives

10 substitutes, ranked by how closely each one matches the Bench Press With Chains on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

1. 

   1. Barbell Bench Press - Medium Grip

   99% match

   Pectorals · Intermediate · Compound

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

   • Barbell

   How to perform it

   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 Bench Press With Chains
   • Primary muscle: pectorals, the same as the Bench Press With Chains
   • Equipment: free weights, the same as the Bench Press With Chains
   • Body position: lying on your back, the same as the Bench Press With Chains
2. 

   2. Bench Press - Powerlifting

   99% match

   Pectorals · Advanced · Compound

   It uses the same equipment and still works the pectorals.

   • Barbell

   How to perform it

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

3. 3. Reverse Band Bench Press

   99% match

   Pectorals · Intermediate · Compound

4. 4. Barbell Bench Press

   98% match

   Pectorals · Intermediate · Compound

5. 5. Barbell Wide Bench Press

   98% match

   Pectorals · Intermediate · Compound

6. 6. Wide-grip Barbell Bench Press

   98% match

   Pectorals · Intermediate · Compound

7. Play demonstration

   7. Barbell Wide Reverse Grip Bench Press

   95% match

   Pectorals · Advanced · Compound

   The same equipment, taken with an underhand grip.

   • Barbell

   How to perform it

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

8. 8. Barbell Guillotine Bench Press

   93% match

   Pectorals · Advanced · Compound

9. 9. Dumbbell Bench Press

   90% match

   Pectorals · Intermediate · Compound

10. 10. Bench Press - With Bands

    90% match

    Pectorals · Intermediate · Compound