10 Best Machine Bench Press Alternatives for Gyms and Home
If you can’t use the Machine Bench Press, use barbell or dumbbell bench press, standing cable chest press, incline dumbbell press, or push-ups. Focus on scapular retraction and a controlled eccentric to load the pectorals. For dumbbells, lower until your elbows reach about 90 degrees and keep elbows ~45 degrees relative to the torso.
Original Exercise: Machine Bench Press
How to Perform Machine Bench Press
- Sit down on the Chest Press Machine and select the weight.
- Step on the lever provided by the machine since it will help you to bring the handles forward so that you can grab the handles and fully extend the arms.
- Grab the handles with a palms-down grip and lift your elbows so that your upper arms are parallel to the floor to the sides of your torso. Tip: Your forearms will be pointing forward since you are grabbing the handles. Once you bring the handles forward and extend the arms you will be at the starting position.
- Now bring the handles back towards you as you breathe in.
- Push the handles away from you as you flex your pecs and you breathe out. Hold the contraction for a second before going back to the starting position.
- Repeat for the recommended amount of reps.
- When finished step on the lever again and slowly get the handles back to their original place.
Pro Tips
- Category: Strength
- Force: Push
- Movement type: Compound
Best Machine Bench Press Alternatives
1. Butterfly
80.3% MatchHow to perform this exercise
- Sit on the machine with your back flat on the pad.
- Take hold of the handles. Tip: Your upper arms should be positioned parallel to the floor; adjust the machine accordingly. This will be your starting position.
- Push the handles together slowly as you squeeze your chest in the middle. Breathe out during this part of the motion and hold the contraction for a second.
- Return back to the starting position slowly as you inhale until your chest muscles are fully stretched.
- Repeat for the recommended amount of repetitions.
2. Band Bench Press
78.8% 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.
3. Cable Bench Press
78.8% 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.
4. Assisted Wide-grip Chest Dip (kneeling)
78.7% MatchHow to perform this exercise
- Adjust the machine to your desired height and secure your knees on the pad.
- Grasp the handles with a wide grip and keep your elbows slightly bent.
- Lower your body by bending your elbows until your upper arms are parallel to the floor.
- Push yourself back up to the starting position by extending your arms.
- Repeat for the desired number of repetitions.
5. Bench Press - Powerlifting
78.2% 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.
6. Bench Press - With Bands
78.2% 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.
7. Bench Press With Chains
77.8% 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.
8. Barbell Bench Press - Medium Grip
77.4% 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.
9. Dumbbell Bench Press
77.4% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- 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.
10. Drop Push
77.2% MatchHow to perform this exercise
- Position low boxes or other platforms 2-3 feet apart.
- Move to a pushup position between them, supporting yourself by placing your hands on the boxes.
- With good posture, drop from the platforms by pressing up and moving your hands to shoulder width, cushioning your landing by absorbing the impact through the arm.
Why You Might Need a Machine Bench Press Alternative
You may substitute the Machine Bench Press due to gym equipment limits, shoulder pain from fixed machine arcs, or a goal to increase stabilizer activation. Barbell and dumbbell presses improve transverse horizontal adduction and increase triceps engagement; cue scapular retraction and a tight midline to transfer force into the sternum. Cables and push-ups let you vary line of pull to emphasize clavicular or sternal fibers. If a machine’s fixed path aggravates the shoulder, pick free weights and limit external rotation by keeping elbows slightly tucked (about 45 degrees) to reduce impingement while preserving pectoral activation.
How to Choose the Right Substitute
Match the substitute to your goal, equipment, and shoulder health. For maximal loading choose barbell bench press and cue scapular retraction, feet planted, and controlled descent to the sternum. For unilateral balance and greater range of motion pick dumbbell presses and lower until the chest is loaded while keeping wrist neutral. Choose cables or band presses to maintain continuous tension and vary line of pull; set handles at shoulder height and squeeze the chest at peak contraction. If shoulder pain is the limiter, use floor presses or push-ups with elbows tucked to shorten range of motion and reduce shear across the glenohumeral joint.
Frequently Asked Questions
What muscles does Machine Bench Press work?
The Machine Bench Press primarily targets the pectoralis major (sternal and clavicular fibers), with secondary loading of the anterior deltoid and triceps brachii. Biomechanically it emphasizes horizontal adduction and elbow extension to drive the load away from the chest.
What is the best bodyweight alternative to Machine Bench Press?
Push-ups are the top bodyweight substitute; perform them with hands slightly wider than shoulder-width and maintain a rigid plank to maximize pec activation. To increase intensity, elevate your feet or use slow eccentrics—lower for 3 seconds and press up explosively while keeping elbows at about 45 degrees.
Can I build muscle without doing Machine Bench Press?
Yes. Progressive overload across barbell, dumbbell, cable, and bodyweight chest movements produces hypertrophy if you manage volume and load. Prioritize full but safe range of motion, controlled eccentrics, and consistent load increases to stimulate pectoral growth.
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