This may seem like a no brainer as far as alternative exercises go. Obviously, during a barbell bench press, your hands can’t move inwards, so the alternative is the dumbbell version, which offers higher pec activation and a greater range of motion. And Vince hated the bench press. Hit the floor to press bigger numbers and build a bigger upper body. It really hits the triceps, but because of the slight anterior lean also really targets the pecs. If the barbell bench press is the most favorite of the horizontal presses, then Dumbbell Bench Press might be second. The barbell bench press is also one of the three lifts contested in the sport of powerlifting, with the other two being squats and deadlifts. Chest Dips. Pin Press I believe them to be just as valuable to pressing patterns for the reasons mentioned above. Dumbbell Bench Press Barbell bench press. Vince was a stickler for how dips should be performed. 5 Ways to Bench Press without a Bench. So when it came to alternative exercises for bench pressing, Vince had one exercise he considered supreme above all: dips. However, these alternative options can deliver just as great a pump and increase strength just as much, with few compromises. 5. Dec 16, 2015 Men's Health. Whereas the guillotine press can teach elbow flare, the reverse-grip bench press can teach elbow tuck. This is another great bodyweight exercise that’s pretty advanced when done without assistance. They really work the chest, and they’re a fun alternative to the chest press. 1. For many, the barbell bench press may be a tough exercise to part ways with - due to the emotional attachment one has created with the movement. Most people think about the benefits fat grips have to forearm training and grip strength in general. Gironda wanted your hands 32 inches apart. However, it is still worth noting that this is an awesome substitution. By BJ Gaddour, MH Fitness Director. Related: 7 Joint-Friendly Alternatives to the Barbell Bench Press. It’s not just a good mass builder, it’s good for developing strength too. Depending on the gym you go to, weights can be loaded up pretty heavy on this exercise. But that’s no how Vince performed them. Many exercisers consider the barbell bench press to be the king of chest exercises. Ahh, this is one of my favorite exercises to do in the TRX classes I teach. Your gym probably has parallel dip bars.