8 Chest Exercises That Can Be Done Without A Bench

Last Updated on August 13, 2022 by TJ Daniels, Certified Personal Trainer

One of the most difficult things about entering a gym is finding a machine that is free for you to do pectoral exercises.

8 Chest Exercises That Can Be Done Without A Bench

How easy would it be if we could achieve the same intensity at home without needing a workstation or bench? 

The good news is that you don’t need to spend your entire time parked on a bench at the gym just to work on your chest.

It’s true that the bench is the most popular option for chest exercises, but there are other ways to achieve the same look. 

Not only that, but bench presses also have their drawback,s too. For example, when you use a bench you can place too much stress on your deltoids.

If strain is placed on your deltoid muscles then you could end up with shoulder injuries in the future. 

So, for those of you that are looking to workout your chest muscles without putting too much strain on your shoulders, or if you just don’t want to wait for a bench to be free, then there are exercises that you can do that don’t require a bench. 

As soon as you start including these exercises into your workout routines we can guarantee that you will notice your chest becoming fuller and thicker.

Try out these eight chest exercises to help build muscles in your chest without needing a bench. 

Landmine Press

This chest exercise is an innovative yet simple way to target your upper section of your chest.

If you want to do this exercise, then all you need to do is take an Olympic barbell in a corner or place it on a landmine attachment. 

Make sure to add your preferred amount of weight to the opposite end of the bar.

Once this is done, you can grab the weighted end with one hand while standing up and then raise the top of the bar upwards. 

Doing this will put more emphasis on the muscles at the top of your chest and help them grow. 


You may think that dips are a pretty basic exercise, but they are very effective. You will find a dip station in the majority of gyms.

Head over to that piece of equipment and place your hands slightly further apart than your typical tricep dip placement. 

Then, you want to concentrate on placing your body facing downwards rather than straight up so that your chest muscles are fully engaged. 

With this exercise, you will engage all of your pectoral muscles. It is an excellent way to target your pecs for muscle growth. 


The push-up is one of the most basic bodyweight exercises that you can do to grow your chest muscles.

It is used as a marker to understand what someone’s overall fitness level is for anyone at any age and any fitness level. 

You can mix up this exercise by using a medicine ball to do a pushup off of or even by elevating your legs.

You could elevate your legs by placing your feet on some steps so that different areas of your chest are specifically targeted. 

First, start with your palms placed flat on the floor slightly wider than shoulder width.

Keep your back straight and your glutes raised and you push yourself downwards so that your triceps are parallel to the ground.

Repeat this movement as many times as you can. 

8 Chest Exercises That Can Be Done Without A Bench

Cable Crossover

Cable crossovers are excellent because there are many modifications you can make to them so that there is always variation in your chest workouts.

With this exercise, you will be able to really target those chest muscles from different angles. 

First, place the cables in an upright position so you can really focus on those upper chest muscles.

If you want to work on your lower chest then you can place the cables closer to the ground. 

There is a difference between cable crossovers and the standard fly so it would be best to incorporate both exercises into your chest routine.

To do a cable crossover, you will need to bring your arms towards each other and then across so that an “X” shape is formed. 

Repeat this movement for 10-15 reps and 3 sets with a weight you are comfortable with. 

Floor Press

It’s not uncommon for people to hit a plateau when it comes to using a bench press. If this is something that you are struggling with then try the floor press.

It can often be the exercise to help you break out of that plateau. 

All you need to do is lie down on your back underneath the bar and perform your traditional pressing motion.

The biggest difference between this exercise compared to a traditional bench press is that your repetition is over as soon as your triceps touch the floor. 

This will help you immensely to improve your lockout portions, especially if this is something you need to work on.

BOSU Pushup

This is very similar to a standard push-up except that the BOSU variation is best to finish with as it helps to burn the pectoral muscles as well as engage many other areas of your body, specifically your core. 

You will need to have access to a BOSU ball, but you can find these at most gyms.

Start by placing your hands on the sides of the ball and then gently lower your body towards the bottom for 4 seconds. 

After this, bring your body back up gently. This is a fantastic push-up variation that will help to engage your chest and also your core. 

Pec Fly Machine

This is one of the oldest chest machines that you can find in a gym and there’s a reason it’s been a favorite for so long.

You can use this machine as an accessory to help you focus on your pecs at all angles. 

The best thing to remember when using this machine is to not go too heavy. You want to focus on making that connection between your muscles and your mind.

At the center of your movement, try squeezing tightly so that you’re focusing on your inner chest. 

If you want to try a different variation then you can try only doing one arm at a time. 

Svend Press

This is a unique movement that involves using a weight plate without a barbell. You will need to stand up to perform this.

It is recommended that you hold a single 45-pound plate, or a lighter weight if that is too heavy. It is important that you can control the weight and not sway your body in this exercise. 

Start with this plate held out in front of you at chest level. You want to bring the plate towards your chest and then gently push them back out again. 

This press allows you to focus more on defining the inner portion of your chest to really help grow the muscles there. 

The Bottom Line

No more will you need to stress about the bench press not being free when it’s chest day.

You will be able to head to the gym and know that you have a wide selection of chest exercises to choose from for any scenario. 

We hope this list has inspired you to try new chest exercises. Enjoy! 

TJ Daniels, Certified Personal Trainer
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