Don’t wait for a counter to get a breast pump.
Last updated on September 2, 2025
You’re in a packed gym, every bench is taken, it’s chest day and you feel like your hopes are gone. However, you don’t need a bench to build bigger, stronger soles. The right exercise rotations can get the job done. At the end of August 2025, bodybuilder Simeon Panda shared his favorite alternatives for presses and flies for the upper, middle and lower forearms.
Alternative to flat benches
The flat bench press is a proven midcap building tool that secondarily recruits the triceps and front lats. However, evidence shows that dumbbell and machine presses provide comparable chest activation.
A 2023 study at Journal of Strength and Conditioning Research I establish no significant differences in hypertrophy between dumbbell, barbell, and Smith machine presses. (1) Cable presses also elicit strong chest activation via EMG examination. (2)
Exchange options
- Smith Machine Flat Press
- Dumbbell flat press
- Machine press
- Cable bench press
Inclined solutions in a crowded gym
The incline bench press targets the upper pectoral fibers, but some may find it straining the forearms and rotator cuffs.
A trio of gradient options can overcome these issues. Dumbbell incline presses fire up the upper legs and engage the stabilizers more than barbells, helping to build strength. (3)
Incline Smith presses offer a safer, guided bar path, but may not engage the muscles as much as free weights. Participants in one study lifted about 3% more with a barbell bench press. (4)
Other options include a cable or machine press. Measurements from a 2020 study found that a neutral-grip seated chest press triggered greater activation of the upper chest compared to an overgrip bench press. (5)
Exchange options
- Smith Machine Incline Press
- Incline Dumbbell Press
- Incline Cable Bench Press
Flye variations that mimic the Pec Deck
As a substitute for the pec deck, dumbbell and cable fly variations isolate the pectoralis major. Data from Journal of Sports Science & Medicine examined muscle activation by flies. They found that standing variations provided a similar stimulus to the pec deck due to the constant tension. (6)
Exchange options
- Standing cable Flies
- Sitting cable Flies
- Incline cable Flies
- Incline Dumbbell Flyes
Lower Pec moves for maximum development
Lower stone growth is key to the “shelf” aesthetic. Panda’s answer is dumbbell pullovers. It’s a strong alternative, but the degree of pec activation varies with the angle of the shoulders. (7)
Decline presses on a Smith machine or with dumbbells target the lower legs. Dumbbells are slightly superior for muscle engagement, making them a strong choice as a workout finisher. (8)
Exchange options
- Smith Machine Decline Press
- Decline Dumbbell Press
- Dumbbell pullover
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References
- Haugen ME, Vårvik FT, Larsen S, Haugen AS, van den Tillaar R, Bjørnsen T. Effect of free weight versus machine 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.
- 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 training and selective weight training. J Strength Cond Res. 2017 Feb;31(2):313-322. doi: 10.1519/JSC.00000000000001493. PMID: 28129277.
- Christian JR, Gothart SE, Graham HK, Barganier KD, Whitehead PN. Analysis of upper extremity muscle activation during different modes of chest compressions. J Strength Cond Res. 2023 Feb 1;37(2):265-269. doi: 10.1519/JSC.00000000000004250. Epub 2022 Aug 24. PMID: 36026487.
- Saeterbakken AH, van den Tillaar R, Fimland MS. 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.
- Muyor JM, Rodríguez-Ridao D, Oliva-Lozano JM. Comparison of muscle activity between horizontal bench press and bench press exercises using multiple grips. J Hum Kinet. 2023 Apr 20;87:23-34. doi: 10.5114/jhk/161468. PMID: 37229415; PMCID: PMC10203828.
- Solstad TE, Andersen V, Shaw M, Hoel EM, Vonheim A, Saeterbakken AH. 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.
- Teixeira LFM, Gomes WA, DA Silva JJ, Magalhaes RA, Marchetti PH. Differences between pull-up and pull-up exercises on maximal isometric strength and myoelectric activity in recreationally trained individuals. Int J Exerc Sci. 2022 Jun 1;15(4):797-807. doi: 10.70252/SYAL7537. PMID: 35992501; PMCID: PMC9362894.
- Trebs AA, Brandenburg JP, Pitney WA. An electromyographic analysis of 3 muscles surrounding the shoulder joint during a multi-angle chest press exercise. J Strength Cond Res. July 2010; 24(7):1925-30. doi: 10.1519/JSC.0b013e3181ddfae7. PMID: 20512064.
Featured Image: @simeonpanda on Instagram
