10 Best Dumbbell Bench Press Alternatives for Any Setup
If you can't do the dumbbell bench press, use exercises that load horizontal adduction and pressing: barbell bench press, incline dumbbell press, chest dips, push-ups with hand placement, or cable flyes. Focus on controlled eccentric tempo, full scapular retraction, and chest-first drive to maintain pectoral activation.
Original Exercise: Dumbbell Bench Press
How to Perform Dumbbell Bench Press
- 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.
Best Dumbbell Bench Press Alternatives
1. Barbell Bench Press - Medium Grip
99.9% 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.
2. 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.
3. Bench Press - Powerlifting
99.2% MatchHow to perform this exercise
- 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.
4. Barbell Bench Press
97.2% 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.
5. Barbell Wide Bench Press
97.2% 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.
6. Dumbbell Reverse Bench Press
96% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your knees bent.
- Hold a dumbbell in each hand with an overhand grip, palms facing towards your feet.
- Extend your arms straight up towards the ceiling, keeping a slight bend in your elbows.
- Slowly lower the dumbbells towards your chest, allowing your elbows to flare out to the sides.
- Pause for a moment at the bottom, then push the dumbbells back up to the starting position.
7. Barbell Wide Reverse Grip Bench Press
95.4% 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 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.
8. Dumbbell Bench Press With Neutral Grip
95.2% MatchHow to perform this exercise
- Take a dumbbell in each hand and lay back onto a flat bench. Your feet should be flat on the floor and your shoulder blades retracted.
- Maintaining a neutral grip, palms facing each other, begin with your arms extended directly above you, perpendicular to the floor. This will be your starting position.
- Begin the movement by flexing the elbow, lowering the upper arms to the side. Descend until the dumbbells are to your torso.
- Pause, then extend the elbow and return to the starting position.
9. Barbell Guillotine Bench Press
93.4% 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 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.
10. Dumbbell Pullover Hip Extension On Exercise Ball
92.6% MatchHow to perform this exercise
- Sit on an exercise ball with your feet flat on the ground and the dumbbell resting on your thighs.
- Slowly walk your feet forward, rolling the exercise ball down your back until your head, neck, and upper back are supported on the ball.
- Hold the dumbbell with both hands and extend your arms straight up over your chest, keeping a slight bend in your elbows.
- Lower the dumbbell behind your head, keeping your arms straight and maintaining control.
- Pause for a moment, then raise the dumbbell back to the starting position.
Why You Might Need a Dumbbell Bench Press Alternative
You may substitute the dumbbell bench press for several reasons: shoulder pain, limited equipment, or training variety. If a rotator cuff irritation occurs, switching to neutral-grip presses or cable presses reduces humeral internal rotation and lowers anterior shoulder stress; cue a 45-degree elbow tuck to limit impingement. When you lack dumbbells, barbell bench, weighted dips, or push-up progressions preserve bilateral horizontal pressing and pectoral loading. For hypertrophy, alternating bench angles and using controlled 2–3 second eccentrics shifts activation between clavicular and sternal fibers of the pectoralis major. Prioritize movement patterns that maintain horizontal adduction and a stable scapular position so you keep mechanical tension on the chest.
How to Choose the Right Substitute
Choose a substitute by matching your goal, available equipment, and joint tolerance. For maximal strength pick a barbell bench press—set your feet, retract the scapula, and drive through the midline to maximize bilateral loading. For unilateral stability use single-arm dumbbell presses or landmine presses and brace your core to resist rotation. If you have shoulder pain select neutral-grip presses, ring push-ups, or cable presses to reduce subacromial stress. For hypertrophy emphasize moderate loads, 6–12 reps, and controlled eccentrics (2–3 seconds) to increase time under tension and pectoral recruitment. Test new variations with lighter load while monitoring chest activation and shoulder comfort.
Frequently Asked Questions
What muscles does Dumbbell Bench Press work?
The dumbbell bench press primarily targets the pectoralis major—both sternal and clavicular fibers depending on bench angle. It also engages the anterior deltoid and triceps, while the rotator cuff and serratus anterior stabilize the shoulder and scapula during horizontal adduction.
What is the best bodyweight alternative to Dumbbell Bench Press?
A decline or weighted push-up progression is the best bodyweight alternative because elevating the feet increases horizontal pressing load and upper-pec emphasis. Cue full scapular retraction, a controlled 2-second eccentric lowering the chest to the hands, and push through the palms to maximize pectoral activation.
Can I build muscle without doing Dumbbell Bench Press?
Yes—you can build chest muscle using any progressive, mechanically similar pressing and fly movements that provide overload and control. Use barbell bench, dips, cable presses, or push-up progressions with increasing load and emphasize full range of motion and controlled eccentrics to maximize pectoral recruitment.
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