No need to wait for a bench to pump up your chest.
Last updated on December 19th, 2025
Imagine a packed gym, every bench occupied, and it’s chest day. Your hopes of a chest pump seem dashed. But fear not, for you can still achieve bigger, stronger pecs without a bench. By swapping exercises, you can still get the job done. Renowned bodybuilder Simeon Panda recently shared his go-to alternatives for presses and flyes to target the upper, mid, and lower pecs.
Alternatives to Flat Bench Press
The flat bench press is a classic mid-pec builder that also engages the triceps and front delts. However, research suggests that dumbbell and machine presses can offer similar chest activation benefits.
A study in the Journal of Strength and Conditioning Research in 2023 found no significant differences in hypertrophy between dumbbell, barbell, and Smith machine presses. Cable presses also prove effective in activating the chest muscles.
Swap Options
- Smith Machine Flat Press
- Flat Dumbbell Press
- Machine Press
- Cable Bench Press
Alternative Incline Presses
The incline bench press targets the upper pec fibers but can sometimes lead to discomfort in the front delts and rotator cuffs.
Various incline options can help circumvent these issues. Incline dumbbell presses, for example, not only work the upper pecs but also engage stabilizing muscles more effectively than barbells, aiding in strength development.
Alternatively, Smith incline presses offer a safer bar path but may not activate muscles as intensely as free weights. Research shows that participants lifted around 3% more weight with a barbell bench press.
Other incline options include cable or machine presses. A 2020 study revealed that a seated chest press with a neutral grip triggered greater upper chest activation compared to an overhand grip bench press.
Swap Options
- Smith Machine Incline Press
- Incline Dumbbell Press
- Incline Cable Bench Press
Effective Flye Variations
To replicate the effects of a pec deck, try dumbbell and cable flye variations that isolate the pectoralis major. Standing variations of flyes, according to a study published in the Journal of Sports Science & Medicine, offer a similar stimulus to the pec deck due to continuous tension.
Swap Options
- Standing Cable Flyes
- Seated Cable Flyes
- Incline Cable Flyes
- Incline Dumbbell Flyes
Maximizing Lower Pec Development
Focusing on lower pec development is crucial for achieving the desired “shelf” aesthetic. Dumbbell pullovers are a potent choice, although the level of pec activation can vary based on shoulder angle.
For targeting the lower pecs, consider decline presses using a Smith machine or dumbbells. Dumbbells are slightly more effective in engaging muscles, making them a great option for rounding off your workout.
Swap Options
- Smith Machine Decline Press
- Decline Dumbbell Press
- Dumbbell Pullovers
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References
- Haugen ME, Vårvik FT, Larsen S, Haugen AS, van den Tillaar R, Bjørnsen T. Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance – a systematic review and meta-analysis. BMC Sports Sci Med Rehabil. 2023 Aug 15;15(1):103. doi: 10.1186/s13102-023-00713-4. PMID: 37582807; PMCID: PMC10426227. Link
- Signorile JF, Rendos NK, Heredia Vargas HH, Alipio TC, Regis RC, Eltoukhy MM, Nargund RS, Romero MA. Differences in Muscle Activation and Kinematics Between Cable-Based and Selectorized Weight Training. J Strength Cond Res. 2017 Feb;31(2):313-322. doi: 10.1519/JSC.0000000000001493. PMID: 28129277. Link
- Christian JR, Gothart SE, Graham HK, Barganier KD, Whitehead PN. Analysis of the Activation of Upper-Extremity Muscles During Various Chest Press Modalities. J Strength Cond Res. 2023 Feb 1;37(2):265-269. doi: 10.1519/JSC.0000000000004250. Epub 2022 Aug 24. PMID: 36026487. Link
- Saeterbakken AH, van den Tillaar R, Fimland MS. A comparison of muscle activity and 1-RM strength of three chest-press exercises with different stability requirements. J Sports Sci. 2011 Mar;29(5):533-8. doi: 10.1080/02640414.2010.543916. PMID: 21225489. Link
- Muyor JM, Rodríguez-Ridao D, Oliva-Lozano JM. Comparison of Muscle Activity between the Horizontal Bench Press and the Seated Chest Press Exercises Using Several Grips. J Hum Kinet. 2023 Apr 20;87:23-34. doi: 10.5114/jhk/161468. PMID: 37229415; PMCID: PMC10203828. Link
- Solstad TE, Andersen V, Shaw M, Hoel EM, Vonheim A, Saeterbakken AH. A Comparison of Muscle Activation between Barbell Bench Press and Dumbbell Flyes in Resistance-Trained Males. J Sports Sci Med. 2020 Nov 19;19(4):645-651. PMID: 33239937; PMCID: PMC7675616. Link
- Teixeira LFM, Gomes WA, DA Silva JJ, Magalhaes RA, Marchetti PH. Differences Between Pullover and Pulldown Exercises on Maximal Isometric Force and Myoelectric Activity in Recreationally-Trained Men. Int J Exerc Sci. 2022 Jun 1;15(4):797-807. doi: 10.70252/SYAL7537. PMID: 35992501; PMCID: PMC9362894. Link
- Trebs AA, Brandenburg JP, Pitney WA. An electromyography analysis of 3 muscles surrounding the shoulder joint during the performance of a chest press exercise at several angles. J Strength Cond Res. 2010 Jul;24(7):1925-30. doi: 10.1519/JSC.0b013e3181ddfae7. PMID: 20512064. Link
Featured image: @simeonpanda on Instagram