10 Best Chest Exercises You Can Do Without a Bench to Blast Your Pecs

Some items of kit are essential. You cannot successfully hammer your legs and glutes with out a leg press, squat rack, and barbell. But there are myriad methods to get large pecs with standing chest exercises, body weight chest exercises, and particular chest workouts with out the bench press.

While the bench press is a worthwhile software, it could place extra stress on the delts, which might be robust for these with injured shoulders. Plus, research shows the bench press can improve the danger of shoulder and rotator cuff accidents when accomplished incorrectly (aka utilizing an ultra-wide grip and going past the best 45-degree arm angle). For pure pec muscle progress, there are a number of exercises that can get you off the bench and in your approach to chest progress.

Try mixing it up by performing these eight exercises to hit the chest from all completely different angles. Once you start incorporating these actions into your chest exercise, you’ll discover a thicker, fuller, extra developed chest very quickly.

Related: The Most Effective 15-Minute Dumbbell Workout That Leaves No Time for Excuses

Best Standing Chest Exercises That Don’t Require a Bench

1. Landmine Press

How to Do It

1. To start, place a customary Olympic barbell within the nook (use a towel so you do not scratch up the partitions) or on a landmine attachment. 
2. Add the suitable quantity of weight to the opposite finish of the bar. 
3. Grab the weighted finish with one hand. 
4. From a standing place, push the bar upward. 
5. That’s 1 rep. 
6. Perform 3 sets of 10 to 12 reps. 

2. Dip (Pec Variation)

How to Do It

1. To start, discover the closest dip station and grip the gear with each arms barely additional aside than you’d in a standard triceps dip. 
2. Concentrate on tilting your body downward as opposed to upright to absolutely interact the chest muscular tissues. 
3. With management dip down till your shoulders are under your elbows. 
4. Lift your body again up till your elbows lock out. 
5. That’s 1 rep. 
6. Complete 3 sets of 8 to 10 reps. 

3. Cable Crossover

How to Do It

1. Stand together with your again dealing with a cable machine with the cables at chest peak, to start.
2. Grab the handles, holding them out to your sides, palms dealing with ahead.
3. Brace your core and convey your arms towards one another till they type an “X” form.
4. With management, reverse the sample and return to the beginning place.
5. That’s 1 rep.
6. Perform 2 sets of 12 to 15 reps. 

4. Svend Press

How to Do It

1. From a standing place, maintain a 45-pound plate, to start.
2. At chest degree, start pushing the weight outward utilizing two arms, whereas concurrently squeezing your chest muscular tissues.
3. Slowly return the weight again to your chest and repeat the motion.
4. That’s 1 rep.
5. Perform 2 sets of 8 to 10 reps. 

5. Suspension Trainer Chest Flye

How to Do It

1. Attach a suspension coach to a sturdy overhead object and lengthen the straps to a level the place you’d do pushups.
2. Grasp the handles and get into pushup place with arms below your shoulders leaning ahead.
3. Your total body must be straight and your core braced.
4. Bring your arms out to your sides as if you happen to had been giving somebody a bear hug.
5. Squeeze your chest earlier than bringing your arms collectively in entrance of you.
6. That’s one rep.
7. Perform 3 sets of 10 reps.

Best Dumbbell Chest Workout Without Bench

1. BOSU Pushup

How to Do It

1. Set your arms on the perimeters of a BOSU ball with the rounded aspect dealing with the ground, to start. 
2. Slowly decrease your body in the direction of the bottom in a 4-second rely earlier than bringing your body again up once more in a gradual and managed method. 
3. That’s 1 rep. 
4. Complete 3 sets of 12 reps. 

Related: What Really Happens to Your Body When You Stop Working Out

2. Floor Press

How to Do It

1. To start, lie together with your again on the ground and get beneath a barbell.
2. Lying comparable to how you’d whereas benching, take away the bar from the rack, squeeze the barbell, and pull your elbows down towards your torso.
3. Without arching your again, drive the weight till your elbows are absolutely prolonged.
4. That’s 1 rep.
5. Perform 3 sets of 8 reps. 

3. Machine Pec Flye

How to Do It

1. Sit on a pec flye machine and seize the handles together with your palms dealing with ahead.
2. Press your arms collectively in entrance of your chest till your arms are practically touching.
3. Pause after which carry your arms slowly again to the beginning place.
4. Perform 2 sets of 8 to 12 reps.

Pro Tip

While performing this pec variation, attempt not to go too heavy. Instead, deal with making that ever-so-important thoughts/muscle connection. Squeeze on the middle of the motion to activate the inside portion of the chest.

4. Pullover

How to Do It

1. Lie in your again on the ground and maintain one dumbbell overhead with each arms.
2. Press the weight over your chest, then attain again over your head, bending your elbows solely barely.
3. Continue till you’re feeling a stretch in your lats, then pull the dumbbell again over your chest.
4. Take a deep breath each time you decrease the dumbbell behind you.

5. Pushup

How to Do It

1. Start together with your arms simply barely wider than shoulder width, and decrease your self till your triceps are parallel to the bottom. 
2. Keep your body in a plank, and be sure you maintain your elbows as shut to your body as doable. 
3. Complete 3 sets of 10 reps. 

Related: 10 Beginner-Friendly Chest Exercises to Build Foundational Size and Strength

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