Log in to BOXROX Pro

5 Killer Chest Exercises Without a Bench

No bench, no problem.

Sometimes you need to add variation to your upper body workouts. Here are 5 killer chest exercises without a bench.

The bench press is arguably the best compound exercise for your chest. You can also try some great bench press variations (with a barbell, dumbbell, or machine. But you’re here because you don’t want to (or can’t) use the bench and still want to target your pecs.

The list was created by Tanner Wideman, a personal trainer and fitness professional who delivers nutritional and workout tips to his YouTube subscribers.

In the following list of killer chest exercises without a bench, you will, however, need a couple of accessories to perform them. More specifically a couple of weigh plates, resistance bands, and a pair of dumbbells. Let’s get to it.

better chest musclesSource: CrossFit Inc / Depositphotos

Killer Chest Exercises Without a Bench

1. Svend Press

Squeeze two weigh plates with your hands and pressed them forward and backwards. This is a great exercise to isolate your pecs and promote growth.

2. Standing Chest Flys

Hold dumbbells on the side of your body with arms straightened down. Lift from low to high position, almost touching the dumbbells at the top of the movement.

This exercise is great to activate your upper pecs.

3. Resistance Band Flys

This exercise mimics what you could do with the cable machine. However, as with any resistance band exercise, this movement gets harder the further you go, making it extremely good to hit your chest the more you manage to clasp your hands together.

4. Floor Flys

Doing flys on the floor is a safe way to increase the weight of your dumbbells and also to take advantage of the eccentric part of this exercise.

5. Resistance Band Push-Ups

Adding a resistance band to the regular push-up makes the locking out phase of the exercise, which is typically the easier part, that much harder as the tension gets tougher.

If you have any questions on how to perform these exercises, check out the video from Tanner Wideman below.

VIDEO – Killer Chest Exercises Without a Bench

Read More: How to Build Muscle and Strength With The 5 x 5 Program


Image Sources

Related news