You’re in a crowded gym, every bench is taken, it’s chest day, and you feel like your chest pump hopes are vanquished. You don’t need a bench to build bigger, stronger pecs, though. Proper exercise swaps can get the job done. In late August 2025, bodybuilder Simeon Panda shared his favorite alternatives to presses and flyes for the upper, mid, and lower pecs.
Flat Bench Alternatives
The flat bench press is a proven mid-pec builder that secondarily recruits the triceps and front delts. However, evidence indicates that dumbbell and machine presses offer comparable chest activation.
A 2023 study in the Journal of Strength and Conditioning Research found no significant differences in hypertrophy between dumbbell, barbell, and Smith machine presses. (1) Cable presses also elicit strong chest activation through EMG testing. (2)
Swap Options
- Smith Machine Flat Press
- Flat Dumbbell Press
- Machine Press
- Cable Bench Press
Incline Press Workarounds in a Packed Gym
The incline bench press targets upper pec fibers, but some might find it causes discomfort for the front delts and rotator cuffs.
A trio of incline options can get around these issues. Incline dumbbell presses fire the upper pecs and engage stabilizers more than barbells, helping build strength. (3)
Smith incline presses offer a safer, guided bar path, but they may not engage muscles as much as free weights; participants in one study lifted roughly 3% more with a barbell bench press. (4)
Other options include the cable or machine presses. Measurements from a 2020 study found that a seated chest press with a neutral grip triggered greater activation of the upper chest compared to an overhand grip bench press. (5)
Swap Options
- Smith Machine Incline Press
- Incline Dumbbell Press
- Incline Cable Bench Press
Flye Variations That Mimic the Pec Deck
As a pec deck substitute, dumbbell and cable flye variations isolate the pectoralis major. Data from the Journal of Sports Science & Medicine examined muscle activation from flyes. They found that standing variations provided a similar stimulus to the pec deck due to constant tension. (6)
Swap Options
- Standing Cable Flyes
- Seated Cable Flyes
- Incline Cable Flyes
- Incline Dumbbell Flyes
Lower Pec Moves for Maximum Growth
Lower pec development is key for the “shelf” aesthetic. Panda’s answer is dumbbell pullovers. It’s a potent alternative, but the degree of pec activation varies based on shoulder angle. (7)
Decline presses on a Smith machine or with dumbbells target the lower pecs. Dumbbells are slightly superior for muscle engagement, making them a strong choice as a workout finisher. (8)
Swap Options
- Smith Machine Decline Press
- Decline Dumbbell Press
- Dumbbell Pullovers
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References
- Haugen ME, Vårvik FT, Larsen S, Haugen AS, van den Tillaar R, Bjørnsen T. Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance – a systematic review and meta-analysis. BMC Sports Sci Med Rehabil. 2023 Aug 15;15(1):103. doi: 10.1186/s13102-023-00713-4. PMID: 37582807; PMCID: PMC10426227. https://pmc.ncbi.nlm.nih.gov/articles/PMC10426227/
- Signorile JF, Rendos NK, Heredia Vargas HH, Alipio TC, Regis RC, Eltoukhy MM, Nargund RS, Romero MA. Differences in Muscle Activation and Kinematics Between Cable-Based and Selectorized Weight Training. J Strength Cond Res. 2017 Feb;31(2):313-322. doi: 10.1519/JSC.0000000000001493. PMID: 28129277. https://pubmed.ncbi.nlm.nih.gov/28129277/
- Christian JR, Gothart SE, Graham HK, Barganier KD, Whitehead PN. Analysis of the Activation of Upper-Extremity Muscles During Various Chest Press Modalities. J Strength Cond Res. 2023 Feb 1;37(2):265-269. doi: 10.1519/JSC.0000000000004250. Epub 2022 Aug 24. PMID: 36026487. https://pubmed.ncbi.nlm.nih.gov/36026487/
- Saeterbakken AH, van den Tillaar R, Fimland MS. A comparison of muscle activity and 1-RM strength of three chest-press exercises with different stability requirements. J Sports Sci. 2011 Mar;29(5):533-8. doi: 10.1080/02640414.2010.543916. PMID: 21225489. https://pubmed.ncbi.nlm.nih.gov/21225489/
- Muyor JM, Rodríguez-Ridao D, Oliva-Lozano JM. Comparison of Muscle Activity between the Horizontal Bench Press and the Seated Chest Press Exercises Using Several Grips. J Hum Kinet. 2023 Apr 20;87:23-34. doi: 10.5114/jhk/161468. PMID: 37229415; PMCID: PMC10203828. https://pmc.ncbi.nlm.nih.gov/articles/PMC10203828/
- Solstad TE, Andersen V, Shaw M, Hoel EM, Vonheim A, Saeterbakken AH. A Comparison of Muscle Activation between Barbell Bench Press and Dumbbell Flyes in Resistance-Trained Males. J Sports Sci Med. 2020 Nov 19;19(4):645-651. PMID: 33239937; PMCID: PMC7675616. https://pmc.ncbi.nlm.nih.gov/articles/PMC7675616/
- Teixeira LFM, Gomes WA, DA Silva JJ, Magalhaes RA, Marchetti PH. Differences Between Pullover and Pulldown Exercises on Maximal Isometric Force and Myoelectric Activity in Recreationally-Trained Men. Int J Exerc Sci. 2022 Jun 1;15(4):797-807. doi: 10.70252/SYAL7537. PMID: 35992501; PMCID: PMC9362894. https://pubmed.ncbi.nlm.nih.gov/35992501/
- Trebs AA, Brandenburg JP, Pitney WA. An electromyography analysis of 3 muscles surrounding the shoulder joint during the performance of a chest press exercise at several angles. J Strength Cond Res. 2010 Jul;24(7):1925-30. doi: 10.1519/JSC.0b013e3181ddfae7. PMID: 20512064. https://pubmed.ncbi.nlm.nih.gov/20512064/
Featured image: @simeonpanda on Instagram
