8 Chest Exercises That Can Be Done Without a Bench

How many times have you walked into the gym on Monday to discover practically every workstation taken by men trying to bulk up their pecs? We also can make educated guesses. But it doesn't have to be that way.

Just because it's chest day doesn't mean you have to spend the entire workout sitting on a bench.

The bench press is the most popular chest workout, although it does have some drawbacks. The delts will be overworked if you use a bench, for example. In persons who have had a shoulder injury, this might place pressure on the deltoid muscle, causing discomfort.

The pushup, possibly the most fundamental bodyweight exercise, is a traditional indicator of general fitness among both military and kids. Perform a pushup on a medicine ball or elevate your legs by putting your feet on steps to contact various sections of the abdomen. Work your way down until your triceps are parallel to the ground, starting with arms slightly wider than shoulder-width.

If you want to increase your chest muscles without putting too much pressure on your shoulders, or if you're just weary of waiting for the bench station to clear out on a busy day at the gym, several exercises can be done without one. And, best of all, none of these motions are done in the gym's busiest area, so you'll be able to finish your workout faster and more effectively.

Once you start including these chest workouts into your weekly training program, you'll notice bigger, fuller, and more defined pecs. You won't have to wait for the guy customizing his playlist to come off the bench to do them either.

Perform the eight chest exercises shown below without using a table to strengthen your pectoral muscles from all angles.

8 Chest Exercises That Can Be Done Without a Bench

Svend Press

The Svend Press is a one-of-a-kind exercise in which a plate is used instead of a barbell. Hold a 45-pound plate at chest level (or two 25-pound plates for a larger range of motion) and begin squeezing the chest muscles while moving the weight outwards with two hands. Rep the step by softly returning the weight to your chest. This push focuses on the increasing definition in the pectoral muscles' inner region.

Push up

Floor Press

If you've reached a plateau in your bench press, the floor press is a certain method to break it. To press like a regular bench press, simply lie down on the floor with your back to the floor and crawl underneath the bar. The main difference this time is that the exercise will come to an end when the triceps touch the floor. If the press's lockout is a weakness, the floor press can be extremely beneficial.

Landmine Press

The landmine push targets the upper chest muscles and is a simple but effective workout. For this workout, place a regular Olympic barbell in the corner or on a landmine attachment, then add the required weight to the opposite end of the bar. From a standing position, grab the weighted end with one hand and pull the bar upwards. The upper chest will be given more attention as a result of this.

Dips

Dips are easy to make yet incredibly effective. Locate the nearest dip station and hold the equipment slightly apart with both hands, as if performing a triceps dip. Focus on leaning the torso downwards rather than upright to fully exercise the chest muscles. All regions of the pec will be activated when you practice this pec-targeted workout.

Cable Crossover

Cable crossovers' adaptability lets you pound the chest muscles from a variety of angles. Place the wires near the ground to focus on lower chest development or upright to focus on upper chest growth. A crossover is distinguished from a standard fly by the finish of the movement. Bring the arms towards each other at the end of each rep to create an "X" form, which will stimulate the inner pectoral part of the chest.

Pec Fly Machine

In gyms all over the world, the pec fly machine is one of the most popular and powerful chest machines. Use this as an add-on technique to focus on reaching the pecs from all angles. Concentrate on making the all-important mind-muscle link rather than going too hard with this pec variation. Squeeze in the middle of the movement to truly excite the inside region of the chest. For a unique variant, try completing a unilateral pec fly with one arm at a time.

BOSU Push up

Like the regular pushup, the BOSU variation is a superb finisher that works the pectoral muscles while also engaging different core regions. Place your hands on the sides of a BOSU ball and slowly lower your body to the base for a four-second count before slowly and gradually raising it. This unique variation is an excellent technique to strengthen your abs while also improving your flexibility and overall functionality.

8 Chest Exercises That Can Be Done Without a Bench