10 Best Chest Exercises You Can Do Without a Bench to Blast Your Pecs

Some pieces of equipment are essential. You can't effectively hammer your legs and glutes without a leg press, squat rack, and barbell. But there are myriad ways to get big pecs with standing chest exercises, bodyweight chest exercises, and specific chest workouts without the bench press.

While the bench press is a valuable tool, it can place excess stress on the delts, which can be tough for those with injured shoulders. Plus, research shows the bench press can increase the risk of shoulder and rotator cuff injuries when done incorrectly (aka using an ultra-wide grip and going beyond the ideal 45-degree arm angle). For pure pec muscle growth, there are several exercises that will get you off the bench and on your way to chest growth.

Try mixing it up by performing these eight exercises to hit the chest from all different angles. Once you begin incorporating these movements into your chest workout, you’ll notice a thicker, fuller, more developed chest in no time.

Related: The Most Effective 15-Minute Dumbbell Workout That Leaves No Time for Excuses

Best Standing Chest Exercises That Don't Require a Bench

1. Landmine Press

How to Do It

1. To start, place a standard Olympic barbell in the corner (use a towel so you don't scratch up the walls) or on a landmine attachment. 
2. Add the appropriate amount of weight to the other end of the bar. 
3. Grab the weighted end with one hand. 
4. From a standing position, push the bar upward. 
5. That's 1 rep. 
6. Perform 3 sets of 10 to 12 reps. 

2. Dip (Pec Variation)

How to Do It

1. To start, find the nearest dip station and grip the equipment with both hands slightly further apart than you would in a conventional triceps dip. 
2. Concentrate on tilting your body downward as opposed to upright to fully engage the chest muscles. 
3. With control dip down until your shoulders are below your elbows. 
4. Lift your body back up until your elbows lock out. 
5. That's 1 rep. 
6. Complete 3 sets of 8 to 10 reps. 

3. Cable Crossover

How to Do It

1. Stand with your back facing a cable machine with the cables at chest height, to start.
2. Grab the handles, holding them out to your sides, palms facing forward.
3. Brace your core and bring your arms toward each other until they form an “X” shape.
4. With control, reverse the pattern and return to the starting position.
5. That's 1 rep.
6. Perform 2 sets of 12 to 15 reps. 

4. Svend Press

How to Do It

1. From a standing position, hold a 45-pound plate, to start.
2. At chest level, begin pushing the weight outward using two hands, while simultaneously squeezing your chest muscles.
3. Slowly return the weight back to your chest and repeat the movement.
4. That's 1 rep.
5. Perform 2 sets of 8 to 10 reps. 

5. Suspension Trainer Chest Flye

How to Do It

1. Attach a suspension trainer to a sturdy overhead object and lengthen the straps to a point where you would do pushups.
2. Grasp the handles and get into pushup position with hands under your shoulders leaning forward.
3. Your entire body should be straight and your core braced.
4. Bring your arms out to your sides as if you were giving someone a bear hug.
5. Squeeze your chest before bringing your hands together in front of you.
6. That’s one rep.
7. Perform 3 sets of 10 reps.

Best Dumbbell Chest Workout Without Bench

1. BOSU Pushup

How to Do It

1. Set your hands on the sides of a BOSU ball with the rounded side facing the floor, to start. 
2. Slowly lower your body towards the base in a 4-second count before bringing your body back up again in a slow and controlled manner. 
3. That's 1 rep. 
4. Complete 3 sets of 12 reps. 

Related: What Really Happens to Your Body When You Stop Working Out

2. Floor Press

How to Do It

1. To start, lie with your back on the floor and get underneath a barbell.
2. Lying similar to how you would while benching, remove the bar from the rack, squeeze the barbell, and pull your elbows down toward your torso.
3. Without arching your back, drive the weight until your elbows are fully extended.
4. That's 1 rep.
5. Perform 3 sets of 8 reps. 

3. Machine Pec Flye

How to Do It

1. Sit on a pec flye machine and grab the handles with your palms facing forward.
2. Press your arms together in front of your chest until your hands are nearly touching.
3. Pause and then bring your arms slowly back to the starting position.
4. Perform 2 sets of 8 to 12 reps.

Pro Tip

While performing this pec variation, try not to go too heavy. Instead, focus on making that ever-so-important mind/muscle connection. Squeeze at the center of the movement to activate the inner portion of the chest.

4. Pullover

How to Do It

1. Lie on your back on the floor and hold one dumbbell overhead with both hands.
2. Press the weight over your chest, then reach back over your head, bending your elbows only slightly.
3. Continue until you feel a stretch in your lats, then pull the dumbbell back over your chest.
4. Take a deep breath every time you lower the dumbbell behind you.

5. Pushup

How to Do It

1. Start with your arms just slightly wider than shoulder width, and lower yourself until your triceps are parallel to the ground. 
2. Keep your body in a plank, and make sure you hold your elbows as close to your body as possible. 
3. Complete 3 sets of 10 reps. 

Related: 10 Beginner-Friendly Chest Exercises to Build Foundational Size and Strength