Barbell Bench Press Alternatives
The barbell bench press is the gold standard for building upper body pushing strength. Lying on a flat bench, you lower a loaded barbell to your chest and press it back up. It primarily targets the pectoralis major while also working the anterior deltoids and triceps.
Primary Muscles
Chest
Equipment Needed
Barbell
Difficulty Level
Intermediate
Best Overall Alternative
Dumbbell Bench Press
IntermediateAllows for greater range of motion and independent arm movement, which helps correct muscle imbalances while reducing shoulder strain compared to the fixed bar path of barbell bench press.
Other Barbell Bench Press Alternatives
Fixed movement path removes the need for stabilization, allowing beginners to focus purely on pushing strength while maintaining perfect form and safety.
Best Overall Variation
Incline Barbell Bench Press
IntermediateThe bench is set to a 30-45 degree incline, shifting emphasis from the mid-chest to the upper chest and front deltoids. The bar path is angled and you'll typically press less weight than flat bench.
Other Barbell Bench Press Variations
You pause the bar on your chest for 1-3 seconds before pressing, eliminating the stretch reflex. This builds raw strength off the chest and is the standard in competitive powerlifting.