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  1. #1
    Registered User Splitlivez's Avatar
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    What's the alternative to bench press for chest

    They locked down all gyms here. I do weighted push ups with 55lb, but I don't feel it in my chest much. Is there an alternative to bench press?
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  2. #2
    Moderator SuffolkPunch's Avatar
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    Push ups can only be working the pecs. Lack of 'feel' doesn't mean it isn't working. Focus on progressive overload over time. Maybe go deeper so you touch the floor and pause.
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    Registered User kharneth's Avatar
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    I've found that when I squeeze my shoulder blades together and keep my back tight as I'm doing push ups, it feels like it's hitting the chest more. No clue if does anything, but it certainly makes it feel like it does. I recommend giving it a try if it's the feeling you're looking for. As SuffolkPunch said, you can't do push ups without working your chest.
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  4. #4
    on probation weiss1967's Avatar
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    Keeping elbows flare will ensure you engage more of chest and less front delts. Chest also needs different angles, flat-decline-incline. Elevate your feet, and there is your incline. I guarantee you are bound to feel it. Dips with arched back and bent knees are a good equivalent of decline. Then there are hindu, typewriter, heck, even lizard walks would make you “feel it”.
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  5. #5
    Registered Stacy Silencespeaks's Avatar
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    Floor press

    Just lie down flat on your back on the floor and do presses from there.
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  6. #6
    Registered User EliKoehn's Avatar
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    Put your mattress on your back and get underneath it before doing your push ups.
    Bench: 315
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    "... But always, there remained, the discipline of steel!"
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    Registered User ManwittaPlan's Avatar
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    dipping station

    v bar dips hit the chest really hard

    you can make your own dipping station or buy some dipping stands which can be had for less than 50 bucks brand new. placement is how you can go from focusing on pecs vs triceps.
    my info is GOLD
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    Registered User TheShadowMan's Avatar
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    Standing landmine press might be fun to try(if resources are available for these), chest dips also great but watch the range of motion to protect those shoulders.
    Back to basics full body routine: https://pastebin.com/5BgKgrMv

    Training journal: https://forum.bodybuilding.com/showthread.php?t=178059671&p=1598034261#post1598034261
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  9. #9
    Registered User North5evil's Avatar
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    Originally Posted by EliKoehn View Post
    Put your mattress on your back and get underneath it before doing your push ups.
    That's fantastic.
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