Floor Press. As bench press alternative exercises go, there's nothing simpler than the floor press. By simply taking your barbell to the floor, you tweak the movement making it slightly more shoulder friendly while putting more an emphasis on the triceps.
The decline bench press is easier than the flat bench because it involves your lower pectoral muscles more and your shoulder muscles less. As you lower the barbell towards your lower chest, the angle of the bench targets your lower pecs, giving it a good ol' dose of attention.
OHP, clean and press, bent press, landmine press, KB press, Log press, Sandbag press, KB Snatch, overhead carry, rows, pullups, there are tons of variations you can use. You could also try benching with a Swiss bar or even try board presses to limit your range of motion, if you decide you can't live without benching.
Firstly, the Smith machine bench press is often considered easier, especially for beginners or those recovering from injury. The machine's guided movement reduces the need for the lifter to balance the bar, making it an excellent tool for isolating specific muscle groups.
Most gyms have a chest press machine available, with instructions on how to perform the exercise properly. Constant tension throughout the movement provides more consistent muscle activation compared to the barbell bench press, which can have points of low tension during the exercise.
Floor Press. As bench press alternative exercises go, there's nothing simpler than the floor press. By simply taking your barbell to the floor, you tweak the movement making it slightly more shoulder friendly while putting more an emphasis on the triceps.
However, it's commonly accepted that the Smith machine can reduce the weight you're lifting by 10 to 20 pounds, depending on the specific model and manufacturer.
For some people, certain exercises may feel easier on the Smith machine because it holds the barbell for you, which means you don't need to stabilize the weight as much as you would when using free weights. Balance is also easier. The only action you have to focus on is the push or pull and keeping a braced core.
DUMBBELL FLOOR PRESS
With an overhand grip, hold the weights and extend your elbows at 90-degree angles. Your triceps should rest in a flat position. The dumbbells should be at chest level, directly above your elbows. Then, press the dumbbell upward to meet at the top.
The bottom line. Push-ups target chest, arm, and shoulder muscles. The push-up is a foundational body-weight exercise that can help beginners build strength. The bench press is better for advanced athletes who want to increase chest muscle mass and strength because you can lift more weight.
The average male beginner might aim to bench press 135 lbs. A beginner female, on the other hand, might start with a 65 lbs lift. Remember, these are just averages—individual capabilities vary significantly.
-Those with longer arms and who fail at mid-range/lockout (with a moderate grip) may bench better with a somewhat wider grip, -And those with shorter arms and who fail off the chest (with a moderate grip) may do better with a somewhat closer grip, But not always.
Most beginners can bench 135+ pounds for a few reps within their first year. Intermediate lifters can often bench 185+ pounds for a few reps. About 1/3rd of lifelong male lifters have benched 225 pounds for at least one repetition.
The Decline Position Is Not Great for Your Shoulders
That's not good for your overall well-being and training longevity. You want to avoid this as much as possible in order to protect your rotator cuffs.
The decline bench press is easier than the flat bench because it involves your lower pectoral muscles more and your shoulder muscles less. As you lower the barbell towards your lower chest, the angle of the bench targets your lower pecs, giving it a good ol' dose of attention.
"The best thing to do is literally roll the bar down your sternum, the middle of your chest, past your abdominals, and right besides your hips," says Cornier. At that point you can sit up, then deadlift the bar back to the ground.
The average Bench Press weight for a male lifter is 217 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift. What is a good Bench Press? Male beginners should aim to lift 103 lb (1RM) which is still impressive compared to the general population.
Typically, yes, most people can bench press more on a smith machine, due to less demand on the stabilising muscles; however, you'll warrant familiarising yourself with the smith machine, over at least a few workouts, prior to attempting to beat your bench press best.
The Smith machine, with its guided tracks and varying degrees of counterbalance, has long been a staple in fitness centers and home gyms. However, the mechanics of this apparatus mean that lifting 225 pounds on a Smith machine might not equate to lifting a 225-pound free weight.
Push Ups
Range of motion: Push-ups have a greater range of motion than the bench press because your hands can move freely and you can lower your chest closer to the ground. This can provide a greater stretch to the chest muscles and potentially greater muscle activation.