How to Build an Impressive Chest Without Bench Press

chest workout without a bench press

Want a sculpted chest? Don’t have the time to go to the gym? There’s no need. Try these exercises at home for a chest workout without a bench press. These exercises utilize your own body weight and gravity for resistance.

Standing Chest Flys

If you have cables or resistance bands, you can do this exercise. Simply hold both ends of the bands or cables. Keep your back straight and tighten your abs. Bend a little forward at the waist. Without locking your elbows, press your arms in front of your chest until arms are straight. Remember to keep your wrists aligned with your forearms, not bent. And slowly release back to neutral position. Try this exercise for three sets of 10 reps.


Alternatively, you can go back to a classic. Engaging your shoulders and triceps, it is punishing but effective. For an extra challenge, try incline pushups. Just place an exercise block under your feet and perform the pushup like normal. You can also use any sturdy surface that elevates your legs and feet, like stairs or a chair. Do a minimum of 3 sets of 10 reps.


Dips require dip bars or something similar. Luckily, you can easily find these at community rec areas or parks. To perform this exercise, put one hand on each bar and mount the bars. Your body will be dangling between the bars and held up with your arms. Remember to align your shoulders with your hands and keep your arms straight, but don’t lock your elbows. Leaning forward a little, lower your body by slowly bending your elbows. Keep lowering until you feel a stretch in the chest area. Then push your body back up to neutral and repeat. Do three sets of 10 reps.

Final Thoughts

Still not sold? Studies show that the metabolic response to body weight exercises is higher than using moderate free weights. So, next time you do you work out there is no need to hit the gym. And, try this chest workout without a bench press instead.

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