12 Great Alternatives to Bench Press

When I'm at the gym it seems virtually everyone does bench press (BP). Plain, old, flat, boring, barbell, bench press. The worst part of it is that many thinks it's the best way to work your upper. This post is to expose you to some other ways to accomplish something similar to FLAT bench press, but with a little spice. Bon appetit!

12. SMITH MACHINE BP

11. BP MACHINE

10. DECLINE BP

9. INCLINE BP

8. DUMBBELL BP

7. PUSHUPS

6. PUNCHING BAG: give it a few throws and you'll feel your arms and chest working

5. SWISS BALL (aka stability ball) DUMBBELL BP: core, chest, arms all in one lift

4. CLAPPING PUSHUPS: NOT just for Jake Gyllenhaal in Jarhead, really awesome plyometrics

3. DIPS

2. ONE HAND PUSHUPS: the combination of balance and strength is incredibly good for you

1. HANDSTAND PUSHUPS: this is simply beastly, check out the video, featuring the music of Coldplay

If you're unfamiliar with any of these I highly recommend tutorials on youtube.com So, next time you go to lay down on that bench like a gym-clone, mix it up instead. You might just find something you really like. Comment with your favorites!

GO TEAM!