10 Best Straight Raises On Incline Bench Alternatives for Limited Equipment

Straight Raises On Incline Bench are done lying on your back with a barbell. Ranked closest by our scoring: Handstand Push-ups and the Handstand Push-up.

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

Original Exercise: Straight Raises On Incline Bench

Straight Raises On Incline Bench
Primary muscle
Delts
Equipment
Barbell
Difficulty
Beginner
Type
Isolation

Secondary muscles: Traps

How to perform Straight Raises On Incline Bench
  1. Place a bar on the ground behind the head of an incline bench.
  2. Lay on the bench face down. With a pronated grip, pick the barbell up from the floor, keeping your arms straight. Allow the bar to hang straight down. This will be your starting position.
  3. To begin, raise the barbell out in front of your head while keeping your arms extended.
  4. Return to the starting position.
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Ranked Straight Raises On Incline Bench Alternatives

10 substitutes, ranked by how closely each one matches Straight Raises On Incline Bench 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
    Handstand Push-ups

    1. Handstand Push-ups

    45% match
    • Delts
    • Bodyweight
    • Advanced
    • Compound

    Use this when you have nothing to train with, because it works the delts with bodyweight alone.

    How to perform this exercise
    1. With your back to the wall bend at the waist and place both hands on the floor at shoulder width.
    2. Kick yourself up against the wall with your arms straight. Your body should be upside down with the arms and legs fully extended. Keep your whole body as straight as possible. Tip: If doing this for the first time, have a spotter help you. Also, make sure that you keep facing the wall with your head, rather than looking down.
    3. Slowly lower yourself to the ground as you inhale until your head almost touches the floor. Tip: It is of utmost importance that you come down slow in order to avoid head injury.
    4. Push yourself back up slowly as you exhale until your elbows are nearly locked.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as Straight Raises On Incline Bench
    • Equipment: bodyweight only, not free weights
    • Body position: inverted, not lying on your back
    • Balance: harder to stay steady on than Straight Raises On Incline Bench
  2. Handstand Push-upPlay demonstration

    2. Handstand Push-up

    42% match
    • Delts
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Find a wall and face away from it, standing a few feet away.
    2. Place your hands on the ground shoulder-width apart and kick your feet up against the wall, coming into a handstand position.
    3. Bend your elbows and lower your head towards the ground, keeping your body in a straight line.
    4. Push through your hands and extend 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
    • Primary muscle: delts, the same as Straight Raises On Incline Bench
    • Equipment: bodyweight only, not free weights
    • Body position: inverted, not lying on your back
    • Balance: harder to stay steady on than Straight Raises On Incline Bench
  3. Push-up (Wall)Play demonstration

    3. Push-up (Wall)

    41% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound

    A looser match: it works the pectorals rather than the delts.

    How to perform this exercise
    1. Stand facing a wall, about arm's length away.
    2. Place your hands on the wall at shoulder height, slightly wider than shoulder-width apart.
    3. Step back with your feet, keeping them hip-width apart.
    4. Engage your core and keep your body in a straight line from head to heels.
    5. Bend your elbows and lower your chest towards the wall, keeping your body straight.
    6. Pause for a moment, then push yourself back to the starting position.
    7. 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, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying on your back
  4. Captains Chair Straight Leg RaisePlay demonstration

    4. Captains Chair Straight Leg Raise

    38% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the abs rather than the delts.

    How to perform this exercise
    1. Sit on the captain's chair with your back against the backrest and your forearms resting on the arm pads.
    2. Keep your upper body stable and your back straight.
    3. Engage your abs and lift your legs up in front of you, keeping them straight.
    4. Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
    5. Pause for a moment at the top, then slowly lower your legs 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
    • Primary muscle: abs, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying on your back
  5. Incline Push-upPlay demonstration

    5. Incline Push-up

    38% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Place your hands on an elevated surface, such as a bench or step, 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 elevated surface 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, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  6. Incline Push-up (On Box)Play demonstration

    6. Incline Push-up (On Box)

    38% 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, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying on your back
  7. Incline Push-up Medium

    7. Incline Push-up Medium

    38% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
    2. Place your hands on the bar, with your hands about shoulder width apart.
    3. Position your feet back from the bar with arms and body straight. This will be your starting position.
    4. Keeping your body straight, lower your chest to the bar by bending the arms.
    5. Return to the starting position by extending the elbows, pressing yourself back up.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  8. Kneeling Push-upPlay demonstration

    8. Kneeling Push-up

    37% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Start by kneeling on the ground with your hands shoulder-width apart, fingers pointing forward.
    2. Extend your legs behind you, resting on the balls of your feet, so that your body forms a straight line from head to heels.
    3. Engage your core and lower your body towards the ground by bending your elbows, keeping them close to your sides.
    4. Continue lowering until your chest is just above the ground, then push 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, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not lying on your back
  9. Pushups

    9. Pushups

    37% 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
    • Primary muscle: pectorals, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  10. Triceps Dip (Bench Leg)Play demonstration

    10. Triceps Dip (Bench Leg)

    37% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench with your hands gripping the edge, fingers pointing forward.
    2. Walk your feet forward, sliding your butt off the bench, and straighten your arms.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Push through your palms to straighten your arms and 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
    • Primary muscle: triceps, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not lying on your back

Why You Might Need a Straight Raises On Incline Bench Alternative

You might substitute Straight Raises On Incline Bench because you lack a barbell or incline bench, feel anterior shoulder pain, or want different loading patterns. Alternatives change the plane or scapular mechanics to reduce impingement and shift activation; for example, single-arm cable raises keep continuous tension and allow scapular retraction to lower GH joint compression. Use a controlled 2–3 second eccentric and stop at eye level to limit superior humeral translation. Different tools alter stabilizer demand, dumbbells require more rotator cuff control, while cables maintain constant muscle tension, so pick a variant that fits your pain profile and training goal.

How to Choose the Right Straight Raises On Incline Bench Substitute

Choose a substitute by matching goal, equipment, and shoulder health. If you have only dumbbells, pick seated or standing front raises and hinge slightly at the hips to isolate the anterior deltoid; cue a neutral spine and 20–30° elbow bend. If you want continuous tension and finer load adjustments, use single-arm cable raises. For unilateral imbalances pick single-arm variations and work 8–15 reps with a 1–2 second peak hold for hypertrophy. If impingement limits range, stop short of end range and slightly externally rotate to shift load off the subacromial space.

Straight Raises On Incline Bench FAQ

What muscles does Straight Raises On Incline Bench work?

Straight Raises On Incline Bench primarily targets the anterior deltoid with secondary involvement from the clavicular head of the pecs and shoulder stabilizers. Cue a slight elbow bend and lead with the elbow to keep the anterior delt doing most of the work and limit biceps or trap assistance.

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