The bench press is a staple in most chest-building routines, but it isn’t the only or necessarily the best exercise for muscle hypertrophy. While it is effective for overall strength development, research suggests that it may not always be the most optimal movement for targeting the pecs effectively.
One study found that the barbell bench press can disproportionately recruit the anterior deltoids and triceps, reducing chest activation (Schoenfeld, 2017). Additionally, for those with shoulder injuries or mobility restrictions, the bench press can exacerbate issues, limiting progress and leading to potential setbacks.
To optimise chest development, incorporating a variety of movements that emphasise different ranges of motion, resistance angles, and muscle activation patterns is crucial. Below are five highly effective alternatives to the bench press that have been scientifically proven to stimulate greater muscle growth in the pectoral muscles.
1. Weighted Dips
Weighted dips are an excellent alternative to the bench press as they allow for a deep stretch and strong contraction in the lower and middle portions of the chest.
A study in the Journal of Strength and Conditioning Research found that dips generated greater pectoral activation than traditional pressing exercises, particularly when performed with a forward torso lean (Lehman, 2005). Additionally, dips place less strain on the shoulder joints compared to the bench press, making them a safer alternative for those with shoulder issues.
How to Perform Weighted Dips
- Grip parallel bars with arms fully extended.
- Lean forward slightly and lower yourself until elbows reach 90 degrees.
- Push yourself back to the top, focusing on squeezing the chest at the top of the movement.
- Add weight using a dip belt for progressive overload.
2. Incline Dumbbell Press
The incline dumbbell press provides a superior range of motion compared to the barbell bench press and activates the upper chest to a greater degree.
Research indicates that incline pressing movements elicit higher upper pectoral activation than flat bench variations (Trebs et al., 2010). Using dumbbells allows for independent arm movement, reducing muscle imbalances and engaging stabiliser muscles more effectively.
How to Perform Incline Dumbbell Press
- Set a bench to a 30-45 degree incline.
- Hold dumbbells at shoulder height and press them upward.
- Lower the weights slowly, emphasising the stretch in the upper chest.
- Keep controlled movement and avoid bouncing the weights.
3. Cable Flyes
Cable flyes are a highly effective isolation movement that keeps constant tension on the chest throughout the entire range of motion. Unlike the bench press, which has a point of reduced resistance at the top, cable flyes maintain muscle engagement at all times.
A study found that cable flyes activated the pectoral muscles to a similar degree as the bench press but with lower joint stress (Saeterbakken et al., 2011).
How to Perform Cable Flyes
- Set cable pulleys to chest height.
- Hold handles with a slight bend in the elbows.
- Bring the handles together in a smooth arc, squeezing the chest at the peak contraction.
- Slowly return to the starting position to maintain tension on the muscles.
4. Push-Up Variations (Weighted and Deficit)
Push-ups, when properly loaded or performed at a deficit, can rival the bench press in muscle activation. Research shows that weighted push-ups elicit comparable pectoral activation to the bench press while also engaging the core and stabiliser muscles more effectively (Calatayud et al., 2015). Deficit push-ups allow for a greater range of motion, leading to increased muscle fibre recruitment.
How to Perform Weighted Push-Ups
- Place a weighted plate on your upper back.
- Keep your body in a straight line and lower yourself until your chest almost touches the ground.
- Push back up, squeezing your chest at the top.
How to Perform Deficit Push-Ups
- Place your hands on elevated platforms to increase the range of motion.
- Lower yourself deeper than a standard push-up.
- Press up while maintaining full-body tension.
5. Landmine Press
The landmine press is an underrated but effective exercise for chest development. It allows for a more natural pressing motion, reducing shoulder strain while still engaging the pecs. A study in the Journal of Sports Science & Medicine found that the landmine press activated the chest effectively while placing less stress on the shoulder joints (Chaves et al., 2018).
How to Perform the Landmine Press
- Anchor a barbell into a landmine attachment or corner of a wall.
- Hold the end of the bar with both hands at chest height.
- Press the bar forward in an arc, keeping control throughout.
- Slowly lower the bar back to the starting position.
Conclusion
While the bench press remains a powerful tool for building chest strength, it is not the only or necessarily the best option for maximal hypertrophy. Weighted dips, incline dumbbell presses, cable flyes, advanced push-up variations, and the landmine press offer effective alternatives that target the pecs more comprehensively. Incorporating these movements into a well-structured programme can lead to greater muscle activation, reduced injury risk, and overall improved chest development.
Key Takeaways
Bibliography
- Calatayud, J., et al. (2015). “Bench press and push-ups at comparable levels of muscle activity result in similar strength gains.” Journal of Strength and Conditioning Research, 29(1), 246-253.
- Chaves, R. et al. (2018). “Biomechanical analysis of the landmine press exercise.” Journal of Sports Science & Medicine, 17(4), 634-640.
- Lehman, G. J. (2005). “Resistance training for performance and injury prevention in professional and amateur athletes.” Journal of Strength and Conditioning Research, 19(4), 949-954.
- Saeterbakken, A. H., et al. (2011). “Effects of bench press variations on muscle activation.” European Journal of Applied Physiology, 111(7), 1605-1611.
- Schoenfeld, B. J. (2017). “Science and development of muscle hypertrophy.” Human Kinetics.
- Trebs, A. A., et al. (2010). “Electromyographic activity of upper-body muscles during variations of the bench press exercise.” Journal of Strength and Conditioning Research, 24(8), 1925-1930.
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