Man, I’ve just been loving my gym workouts lately! I’m putting the finishing touches on the In-the-Gym track of RESOLVE group coaching program, so my selection of exercises has been very broad. Since my lifting has increased quite a bit lately (4 days/week,) I’ve made sure to decrease cardio a bit.

Lower body, upper body, abs, metabolic conditioning exercises – I’ve been filming more than my usual go-to exercises, and it’s been a great fun-factor in the gym.

However, one exercise that I’m not sure I’ll ever grow to love is actually one of the main lifts: the (barbell) bench press!

I’m well aware of its benefits; that it can’t truly be 100% replaced with any other exercise. But I’m also in the camp that if you hate doing any exercise, you can probably get by with doing something else in its place. And there are a few exercises that reap most of the same benefits.

On the same token, most gyms only have 1 or 2 bench press benches, and with the New Year coming up, it’s likely to be in use when you need it. I feel it’s extremely important to be flexible in your training so that you don’t have to wait around for what seems like ever, or even skip it altogether.

5 Exercise Alternatives to the Bench Press

1. The Push Up

Regular

I’m sure you saw this one coming, but the push up is probably my very favorite upper body exercise because it works SO many muscle groups at once: the chest, shoulders, triceps and core! Plus, you can progress or regress the difficulty so easily by using an incline (for hands or feet,) suspension trainer, stability ball, offset variations, hand-release, or even by using a resistance band!

2. Dumbbell Bench Press

Surprisingly, I love the dumbbell chest press! Using dumbbells also allows you to move unilaterally – with each arm working as a single unit – which helps with muscle imbalances that you might have. It’s also a bit safer when working with heavier loads (unless you have a spotter, etc.)

Another fun dumbbell press variation.

3. Cable Chest Press

Ya’ll know I love my resistance bands! You can either use a resistance band or cable attachment at chest-height. The added benefit of using a band is that the tension is highest when the arm is fully extended at the top of the motion. With both, you’re really using those stabilizer muscles.

4. TRX Bear Hug

Ahh, this is one of my favorite exercises to do in the TRX classes I teach. They really work the chest, and they’re a fun alternative to the chest press.

5. Chest Dips

This is another great bodyweight exercise that’s pretty advanced when done without assistance. It really hits the triceps, but because of the slight anterior lean also really targets the pecs. A goal of mine is to do chest dips for reps!

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My results-driven Peak Physique Online Boot Camp starts up again in July and the waitlist is already filling up! I would LOVE to work with you in it. With a focus on burning fat and building muscle, we’ll utilize macronutrient cycling, nutrient timing, and training intensity cycling to see those results. This program is for those who are ready for more advanced techniques or those who have completed previous programs with me.  If you’d like to get on the waitlist, or would like more information about the program, you can contact me HERE, and I’ll be in touch shortly 🙂

What’s one exercise you still haven’t grown to love yet?

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