When you think of pumping your chest up, the first thing that comes to mind: Bench Press.
It’s considered the golden exercise to strengthen and build muscle on your chest, and you can’t get through a gym session without seeing someone bench pressing with a bar or dumbbells.
But what about if you can’t be arsed waiting around for the bench? Well, we’ve got you covered.
In this article, we’ve put together the best workout that doesn’t require the bench – so you can quickly smash a session, without having to waste time waiting!
Check it out:
Chest Workout Without Bench
Warm-Up
As with any workout, don’t forget to warm up. This will help activate your muscles and make sure you don’t pull any muscles during your workout!
If you already have a good warm-up routine, then follow that!
But for those that need some guidance, you can either perform 2-3 minutes on the cycle or treadmill – or a few sets of push ups to get your blood pumpin’.
What do to:
- 2-3 minutes on the treadmill or cycle machine
- 2-3 sets of push-ups
1. Suspended Chest Flys
If you don’t know what this is, check out the video we’ve included and you’ll see it’s not too complicated.
You’ll be making use of the TRX – so set the straps to a height suited to you (the lower the straps are, the harder it’ll be – so push yourself here!).
The trick is to lean into the handles while widening your arms (in a normal fly movement, without the dumbbells).
What to do:
- 4 sets of 12 reps
- 1 minute rest between sets
2. Stability Ball Bench Press
For this exercise, you’ll be using an exercise ball instead of a bench press – as we mentioned, there’s usually masses of people waiting for the benches, and the balls are usually available.
Anyway, if you’re unsure what to do, check the picture above; make sure that your back is straight and that you’re balanced – or you’ll fall over and look like an idiot…
When you’re balanced, you’ll be used to the normal dumbbell press movement by now (if not, you’ll get it from the pictures above). Obviously, if you’re not used to this exercise, you’ll have to lower the weight at first – to stay safe.
What to do:
- 4 sets of 8-10 reps
- 1 minute rest between sets
3. Stability Ball Incline Pullovers
Alright, so you’ll be staying on the exercise ball for this one. Again, look at the picture above in you’re unsure about the movement (we realize it’s a girl using a bench, but get into the same position on the exercise ball…and stop looking at her boobs bro).
You’ll want to start off light on this exercise if you’re not used to it – but you can increase the weight after the first set if you’re comfortable.
What to do:
- 4 sets of 8-10 reps
- 1 minute rest between sets
4. Cable Decline Cross Overs
You’ve worked the upper and mid section of your chest (pectorals) now, so we’re aiming to hit the lower section here.
For the haters; yes, this is also called ‘Low Cable Crossover’ – so call it what you want, just make sure you work hard.
Get on the cable machine and set the cables right to the bottom level. Choose the right weight for you, and then grab the handle in each hand – then proceed to lift your hands up, with your arms straight until your hands are level with your head (your hands will be facing upwards throughout).
If you’re unsure, check the picture above and you’ll see what we mean.
What to do:
- 4 sets of 8-10 reps
5. Chest Dip
This exercise is often forgotten about, but it’s actually one of the best for your chest.
To start with, start in a normal dip position but leaning further forward (as you can see in the picture above).
Maintain that angle while pumping out dips (use a wide grip if possible). Finish strong here and you can go home and sit on your couch.
What to do:
- 4 sets of 8-10 reps
Warm Down
You should be feeling that workout, but don’t grab your bags and leave the gym yet – the cooldown is just as important as the warm-up.
So we’re leaving this up to you – if you feel your chest needs more work, then perform some push ups until you’re good to go.
If you’re chest is on fire, then you can cycle on the cycle machine or jog on the treadmill for a couple of minutes (not intense, but a light job or cycle).
After that, you’re free to leave.
What to do:
- Push-Ups until failure
- or light cycle on cycle machine for 2 minutes
- or light jog on the treadmill for 2 minutes
Summary of Chest Workout Without Bench
Now you have all the tools needed to sculpt that dream chest – so no more excuses, let’s get to work!
We’ve given you a lot of information here, so we’ll quickly list the workouts that we’ve provided below.
Chest Workout Without Bench:
- Suspended Chest Flys – 4 sets x 8-10 reps
- Stability Ball Dumbbell Press – 4 x 8-10
- Stability Ball Incline Pullovers – 4 x 8-10
- Cable Decline Crossovers – 4 x 8-10
- Chest Dips – 4 x 8-10
So now you should realize that you don’t always need a bench press to pump up your chest. If you’re spending ages waiting around for it, then swap it out for one of the exercises listed above.
This will save you time and frustration – so you make more gains, without waiting around for that dreaded bench!
