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How’s your bench press challenge progressing? Whether you’re lifting a standard barbell, dumbbells, or weights of any kind, we hope you’re making gains. Today, we tackle a common hurdle for those without access to a fully equipped gym: performing a bench press without a bench.
Floor Press Variations
One effective alternative is the floor press. The video below demonstrates how to execute this exercise using a standard rack and barbell setup; a neutral-grip bar is ideal if available. Dumbbells can also be used for this movement—opt for a neutral or hammer grip, aligning the handles parallel to your body.
The floor press offers a shorter range of motion compared to a traditional bench press, as your elbows can’t dip below your body, preventing the bar from touching your chest. This variation is particularly beneficial for individuals with a history of shoulder injuries.
Exercise Ball Press Variations
For this exercise, use lighter dumbbells. Sit on an exercise ball and slowly roll down until only your upper back is supported by the ball. Perform dumbbell presses as you would on a bench, and take advantage of the added challenge from the unstable surface.
This method is not suitable for lifting extremely heavy weights. If the ball slips out from under you, it could lead to serious injury.
Additional Options
Don’t overlook the classic push-up. (Recall our push-up challenge?) It mimics the bench press motion but in an inverted position. If standard push-ups feel too simple, try adding resistance by placing a band across your back (gripping it with your hands) or having a friend place weight on your back. Alternatively, increase your repetition count.
Many gyms feature a range of equipment designed to replicate the bench press motion. Whether you’re lying on a bench and pushing upward, seated and pressing forward, or using a cable machine to press away, these alternatives may not be traditional bench presses, but they’ll still give your muscles a satisfying workout.
