Feeling tired of the same old workout routine?
Ready to break free from the monotony of the traditional inclined bench press? Well, you’re in for a treat!
While the inclined barbell bench press targets the upper section (clavicular head) of your pectoralis major and helps alleviate stress on the shoulder joints, its alternatives offer a chance to add spice to your workouts and present your muscles with a fresh challenge. It’s time to shake things up, bid farewell to the status quo, and explore a variety of exercises that will not only leave your chest pumped and shoulders sculpted but also transform your fitness routine into anything but ordinary!
Get ready to redefine your incline game and elevate your fitness journey with these invigorating alternatives that will have you eagerly anticipating each gym session. Let’s plunge into the thrilling realm of inclined bench press exercise alternatives that will leave you wondering why you didn’t try them sooner!
8 Best Inclined Bench Press Alternative Exercises?
Incline Dumbbell Press
Proper Technique:
- Create an incline bench to the desired angle. Sit on the bench with a dumbbell in each hand, resting on your thighs.
- Use a neutral grip (palms facing forward) to pick up the dumbbells and place them on your thighs.
- Lie flat on the bench, with your head, lower back, upper back, and feet firmly pressed against it. Hold the dumbbells at shoulder level, palms facing away.
- Exhale and press the dumbbells upward, extending your arms fully but without locking your elbows. Keep your back and head against the bench and maintain a slight arch in your lower back.
- Inhale and slowly lower the dumbbells back to the starting position, allowing your elbows to bend at a 90-degree angle or slightly lower.
- Perform the desired number of repetitions.
Benefits:
Performing the inclined dumbbell press places greater emphasis on the upper pectoral muscles, particularly the clavicular fibres. This variation helps create a well-rounded chest development, targeting different angles than the traditional flat bench press. Additionally, the incline bench press engages the anterior deltoids (front shoulder muscles) to a higher degree, contributing to overall shoulder development. Including incline dumbbell chest press exercise in your workout routine can enhance muscle balance, improve upper body strength, and provide a more comprehensive approach to chest and shoulder training.
Low-to-High Cable Fly
Proper Technique:
- Set the cable machine’s pulleys to the lowest position. Attach a D-handle to each pulley.
- Stand in the middle of the cable machine, facing away from the machine. Hold one D-handle in each hand, with your arms extended straight down and palms facing each other. Take a step forward with one foot to create a stable stance.
- Keeping a slight bend in your elbows, bring your arms up and together in a semi-circular motion, meeting in front of your chest. Your hands should meet at chest height or slightly higher, forming a “hug” motion.
- Squeeze your chest muscles at the peak of the movement, then slowly return to the starting position, controlling the resistance.
- Perform the desired number of repetitions.
Benefits:
The low-to-high cable fly is an effective exercise for the chest, with specific benefits for the inner and upper pecs. This exercise helps to isolate and strengthen these targeted muscle groups. Not only does it promote muscle balance, but it also contributes to a well-defined and well-rounded chest. The dynamic range of motion provided by the cable resistance engages the chest muscles throughout the entire movement, helping to improve muscle control and stability.
Landmine Press
Proper Technique:
- Start by placing one end of a barbell into a landmine attachment or securely into a corner of a room. Ensure that it is stable and won’t move during the exercise.
- Stand facing away from the attachment, with your feet shoulder-width apart and your knees slightly bent.
- Grip the other end of the barbell with one hand or both hands, depending on your preference. If using one hand, position it at shoulder height on the same side as the hand gripping the barbell.
- Brace your core, keep your chest up, and maintain a neutral spine throughout the movement.
- From the starting position, press the barbell upward and away from your body, extending your arm(s) fully. Keep your elbow(s) close to your body as you press.
- Pause for a moment and then slowly lower the barbell back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions, then switch to the other hand if using a single-arm grip.
Benefits:
An excellent alternative to the inclined bench press, the Landmine Press engages not only the upper but also the middle and lower chest, providing a comprehensive workout. This exercise goes beyond traditional pressing movements by incorporating the core and lower body muscles for stability and balance, making it a compound exercise that targets multiple muscle groups simultaneously. The Landmine Press offers a wider range of motion than traditional presses, promoting flexibility and joint mobility. It’s a great exercise for athletes and fitness enthusiasts to improve upper body strength, stability, and add variety to their routine.
Ready to Rewrite Your Fitness Story?
📜 Your journey starts NOW! Put your fitness in the spotlight with PTSPOT.
Contact us to craft a personalised plan and redefine the way you work out. Let’s make your fitness journey uniquely extraordinary!
Smith-Machine Incline Press
Proper Technique:
- Set up an adjustable incline bench inside the Smith machine. Position it at the desired angle, typically between 30 to 45 degrees.
- Lie on the bench with your feet flat on the floor, directly under the bar.
- Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
- Unrack the barbell and lower it towards your upper chest, keeping your elbows slightly tucked to maintain tension in the chest muscles.
- Pause briefly when the bar is close to your chest, and then push it back up to the starting position by extending your arms fully.
- Control the movement throughout the exercise, focusing on using your chest muscles to press the weight.
- Repeat for the desired number of repetitions.
Benefits:
Performing the Incline Smith Machine Press not only provides stability but also engages key muscle groups. The inclined angle specifically targets the upper chest, promoting well-rounded chest development. This exercise proves especially beneficial for individuals aiming to strengthen and define their upper body muscles. Additionally, the guided movement of the Smith Machine, combined with the use of body weight, aids in maintaining proper form, making it accessible for lifters of various experience levels.
Incline Push-Up
- Set up an elevated surface, such as a bench or step, securely on the ground.
- Assume a push-up position facing the elevated surface, with your hands placed slightly wider than shoulder-width apart on the surface.
- Position your feet hip-width apart and extend your body, forming a straight line from head to heels.
- Engage your core, keep your glutes tight, and maintain a neutral spine throughout the exercise.
- Lower your chest towards the elevated surface by bending your elbows, keeping them at a 45-degree angle to your body.
- Continue lowering until your chest lightly touches or comes close to the elevated surface.
- Pause briefly, then push through your palms and extend your elbows to return to the starting position.
Benefits:
Incline Push-Ups can be a great substitute for incline bench presses, as they offer a beginner-friendly yet effective alternative to standard push-ups. This variation targets the triceps, upper chest and shoulders, promoting muscle development and endurance. Elevating the upper chest, this chest exercise reduces intensity, making it accessible for those building upper body strength. Engaging the core and promoting proper form, Incline Push-Ups are versatile and suitable for various fitness levels. As strength increases, individuals can progress to more advanced push-up variations for a well-rounded upper-body workout.
Don’t settle for average! It’s time to break free from limitations and embrace the extraordinary.
Reach out to our team of professional experts, fueled by passion and equipped with cutting-edge techniques to unleash your body’s full potential.
Incline Dumbbell Fly
Proper Technique:
- Set an incline bench at a 30–45 degree angle and secure it in place.
- Grab a pair of dumbbells and sit on the incline bench, positioning yourself with your back against the bench and feet firmly on the ground.
- Hold the dumbbells with an overhand grip and extend your arms straight above your chest, palms facing each other.
- Begin the movement by slowly lowering the dumbbells out to the sides in a controlled manner, maintaining a slight bend in your elbows.
- Continue lowering the dumbbells until you feel a stretch in your chest muscles, ensuring that your arms are parallel to the ground or slightly below.
- Pause briefly in the stretched position, then engage your chest muscles to bring the dumbbells back up to the starting position, using a controlled and fluid motion.
- Repeat for the desired number of repetitions, focusing on maintaining proper form and feeling the contraction in your chest muscles throughout the movement.
Benefits:
Performing an inclined dumbbell fly on an inclined bench can help you target the upper part of your chest, leading to a well-rounded chest development. This exercise primarily works the pectoralis major muscles, while also engaging the shoulders and triceps. Performing a controlled fly motion helps to isolate the chest muscles and improves muscle definition. The higher the incline angle of the bench, the fuller stretch and contraction, which ultimately leads to greater muscle engagement.
Resistance Band Incline Press
Proper Technique:
- Set up an incline bench at a desired angle or adjust the incline on a weight bench.
- Attach the resistance bands to the base of the bench or a secure anchor point behind you.
- Sit on the bench and position yourself with your back against the bench, feet firmly planted on the ground.
- Hold the ends of the resistance bands in each hand, with your palms facing forward.
- Extend your arms straight above your chest, keeping a slight bend in your elbows.
- Begin the movement by slowly lowering your hands and the resistance bands out to the sides, allowing your elbows to bend naturally.
- Continue lowering until you feel a stretch in your chest muscles, ensuring that your arms are parallel to the ground or slightly below.
- Pause briefly in the stretched position, then engage your chest muscles to push the bands and your hands back up to the starting position, maintaining control and tension in the bands.
Benefits:
The Resistance Band Incline Press, a dynamic upper body exercise, elevates the challenge on the upper chest, shoulders, and triceps, maintaining continuous muscle engagement throughout the entire movement. This variation builds your upper chest without an inclined bench, providing a portable and versatile option for those with limited access to traditional weights. The constant tension from the resistance bands not only promotes muscle endurance but also contributes to well-rounded chest development. The Resistance Band Incline Press is particularly beneficial for those seeking an effective and adaptable workout that can be easily incorporated into various fitness routines.
Standing Cable Chest Press
Proper Technique:
- Set the cable machine to a height slightly below shoulder level.
- Attach the handle to the cable machine and hold one handle in each hand.
- Stand with your feet shoulder-width apart, facing away from the machine.
- Position your arms so that your elbows are bent at approximately 90 degrees and your upper arms are parallel to the floor. Your forearms should be pointing forward, parallel to each other.
- Engage your core, maintain a stable stance, and ensure proper posture throughout the exercise.
- Begin the movement by pushing the handles forward and away from your body, extending your arms fully, but without locking out your elbows.
- Squeeze your chest muscles at the end of the movement, feeling the contraction in your chest.
- Slowly reverse the motion, bringing the handles back towards your body, maintaining control and tension in the cables.
Benefits:
Choosing a cable chest press machine over the inclined chest press ensures constant tension on the pectoral muscles throughout, enhancing muscle engagement and overall workout effectiveness. This exercise variation allows for a versatile range of motion, effectively targeting the chest, shoulders, and triceps, providing an opportunity to train your upper chest muscles. Ideal for those seeking variety in chest workouts and looking to enhance stabilising muscles with the cable’s resistance, the standing cable chest press is adaptable to different fitness levels.
Revitalise Your Routine with PTSPOT!
Whether you opt for the timeless Incline Chest Press or venture into alternative exercises, the key lies in discovering what suits your fitness journey best. Keep in mind that incorporating variety into your workouts not only adds excitement but also presents new challenges to your muscles.
By benefiting from personalised guidance, expert advice, and a meticulously tailored fitness plan, you’ll effortlessly progress in your workout journey. Our team of certified professional fitness trainers at PTSPOT is poised to assist you in elevating your fitness to new heights. Reach out to us today for an individualised approach that resonates with your goals, guaranteeing that every repetition matters and each workout propels you towards becoming the best version of yourself.
Seize the opportunity to embark on a journey to a stronger, healthier you and kickstart your transformative path now!
