10 Best Cable Bench Press Alternatives for Home and Gym Use

Ranked Cable Bench Press Alternatives

10 substitutes, ranked by how closely each one matches the Cable 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

   Play demonstration

   1. Modified Hindu Push-up

   88% 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 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 Cable Bench Press
   • Primary muscle: pectorals, the same as the Cable Bench Press
   • Equipment: bodyweight only, not a cable
   • Body position: standing, the same as the Cable Bench Press
   • Balance: harder to stay steady on than the Cable Bench Press
2. Play demonstration

   2. Push-up

   81% 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 Cable Bench Press
   • Primary muscle: pectorals, the same as the Cable Bench Press
   • Equipment: bodyweight only, not a cable
   • Body position: lying face down, not standing
3. 

   3. Pushups

   81% 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 Cable Bench Press
   • Primary muscle: pectorals, the same as the Cable Bench Press
   • Equipment: bodyweight only, not a cable
   • Body position: lying face down, not standing
4. Play demonstration

   4. 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 Cable Bench Press
   • Primary muscle: pectorals, the same as the Cable Bench Press
   • Equipment: bodyweight only, not a cable
   • Body position: lying face down, not standing
5. Play demonstration

   5. Push-up Plus

   80% 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 Cable Bench Press
   • Primary muscle: pectorals, the same as the Cable Bench Press
   • Equipment: bodyweight only, not a cable
   • Body position: lying face down, not standing
6. Play demonstration

   6. 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 Cable Bench Press
   • Primary muscle: pectorals, the same as the Cable Bench Press
   • Equipment: bodyweight only, not a cable
   • Body position: lying face down, not standing
7. Play demonstration

   7. Incline Push-up (On Box)

   79% match

   • Pectorals
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Place your hands on the edge of a box or elevated surface, slightly wider than shoulder-width apart.
   2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
   3. Lower your chest towards the box by bending your elbows, keeping your body in a straight line.
   4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
   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

   • Primary muscle: pectorals, the same as the Cable Bench Press
   • Equipment: bodyweight only, not a cable
   • Body position: standing, the same as the Cable Bench Press
8. Play demonstration

   8. Chest Dip On Straight Bar

   79% 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 Cable Bench Press
   • Equipment: bodyweight only, not a cable
   • Body position: hanging, not standing
   • Balance: harder to stay steady on than the Cable Bench Press
9. Play demonstration

   9. Push And Pull Bodyweight

   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 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 Cable Bench Press
   • Equipment: bodyweight only, not a cable
   • Body position: lying face down, not standing
   • Balance: harder to stay steady on than the Cable Bench Press
10. Play demonstration

    10. 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 Cable Bench Press
    • Primary muscle: pectorals, the same as the Cable Bench Press
    • Equipment: bodyweight only, not a cable
    • Body position: lying face down, not standing