Can you build muscle without bench press?

What exercise can replace bench press?

Push-ups are a good substitute for activating similar muscle groups as the bench press, but you won’t get the loading needed to build any significant strength. However, you can perform push-ups with a weight on your back or get extra resistance by using a rubber band.

How do I get stronger without bench press?

Exercises To Increase Your Bench Press Without Benching

  1. Chest Fly (cable or dumbbell)
  2. Push-ups.
  3. Dips.
  4. Chest Press Machines.
  5. Pec Deck Machine.
  6. Barbell Overhead Press.
  7. Dumbbell Overhead Press.
  8. Lateral Raises.

Are Push Ups better than bench press?

Trade in your barbell for your body: The pushup is just as effective for building chest and arm strength as the bench press, finds a new study in the Journal of Strength & Conditioning Research. Now, it’s no secret that the pushup is a killer exercise.

Why do people hate bench?

Fear of Failure. Another reason why people hate the bench press is because of the sense of fear that they are about to get stuck under the weight.

Is flat bench useless?

“Using the decline bench to target your lower pecs is pretty much useless unless you’re very lean and a competitive physique athlete,” says trainer Adam Wakefield. “You’re better off getting strong on the flat bench and losing some body fat.”

How can I grow my chest?

To make sure you work all the chest muscles, include a mix of motions in your chest workout routine:

  1. Press using the flat or incline bench, dumbbells, or bar, or seated machine chest press.
  2. Lift using the parallel bars, floor, or bench.
  3. Pull using the cable fly bench, dumbbells, or cable crossovers.
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