Best Workout Bench Alternatives You Can Find at Home

cheap adjustable weight bench for workout - US Fitness Industry Statistics
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Let me get this straight. You are trying to workout but you don’t have proper equipment available, right? Well, that is not a problem. 

We do know that workout benches are very important especially if it is your chest day. But, if you don’t have a workout bench, it doesn’t mean that you can’t workout. There are other methods available that impact the chest in the same way.

Have you ever seen soldiers? Martial artists? Street Workouts? Do they rely on workout benches? Not really. They do workout on benches but that is just part of the training.

So, in this article, we try to explain ways of working out if you don’t have a workout bench available. Let’s learn everything there is to know about workout bench alternatives.

Workout Bench Alternatives: What You Can Do If you Don’t Have a Bench

Don’t lose your sanity if you are short on gym equipment. Take a look around your surroundings and you will figure out the perfect workout bench alternative for yourself. 

Use the Floor:

Didn’t get me? Just look down and there it is; your new workout bench. That’s right, you can always utilize a clean floor as your workout bench for your exercising regime. Just grab a moderately thick exercise mat and you’re good to go.

How To: Dumbbell Floor Press - YouTube

Check Out Bench Press for Home

You can do a lot of exercises on the floor including abs, hips, shoulders, thighs, tummy and core strengthening as well. So the next time you see all the benches in your gym occupied you know what to do, Right!

Or a Table:

Another great substitute for the work out bench can be your regular coffee table. You can get the perfect home-gym experience with that piece of furniture laying spare in your lounge.

Bench Press | Diy wood bench, Rustic wood bench, Farmhouse table ...

Take your coffee table and turn it into your own workout bench and forget spending hundreds of bucks on gym fees. You can do loads of exercises on a coffee table including upper and lower back exercises, curls, dips and single-leg lunges. And besides these, you can perform many other core and body exercises on a coffee table. 

The coffee table is for sure a budget-friendly and comfortable option to be used instead of a workout bench.

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Foam Or Mattress:

The mattress or foam mats are one of the most used gym equipment, in fact, they are the most widely used equipment by the gym freaks. You can use a foam mat as a workout bench alternative to carry out your gym activity. 

Tip: The Foam Roller Chest Press | T Nation

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Foam is super compact, lightweight and easy to use as popped to the work out bench. Just get your hands on your favourite foam or exercise mat and your gym is by your side. Place your foam on the floor anywhere you want and forget about the bench. 

You can perform a range of different exercises on the foam like push-ups, sit-ups, crunches, planks, bridges and what not. 

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Weighted push-ups:

Though bench press is an incredibly effective workout move to build a beast body with the perfectly crafted shoulders, chest and triceps. But in case you can’t find a bench, we have got you covered. 

Can weighted pushups build strength and mass? - Quora

Weighted pushups can be an amazing alternative to the bench press. They are almost as effective as bench press when it comes to core strengthening and muscle gain. Plus you don’t have to bother about arranging a bench to start your workout.  

How to: Attain the regular push-up position by laying on the ground facing towards the floor. Place weight plates on your back and start to push yourself up shifting the weight on your palms. Take a pause and return to the starting position. Complete 2 or 3 sets of 15 reps. 

Check Out Bench Press for Home

Vertical Push-ups:

Get your pectoral muscles in action with these super power-packed push-ups. The vertical push-up is an extraordinary athletic move to build your upper body, shoulders and arms. They improve balance, increase endurance and strengthen your overall core. 

Pistols And Paleo: Crossfit Handstand Push-ups

If you are looking for a workout bench alternative, vertical pushups or handstand push-ups can be commenced instead. They will give you the same effect as that of bench press or any other bench exercises. 

How to: Stand in front of a wall and attain the dog pose, gradually lower your head so it touches the ground. Keep your elbows on the floor by the sides of your head. Your core and abs should be held tight, now with a sudden force, push your legs and upper body up towards the wall. Make the wall your support and start pushing your body up and down. 

Tip: If you’re a beginner, make sure to take any professional help or you’ll end up hurting yourself.

Reverse Weighted Pushups:

Reverse push-ups are precisely the reverse version of your regular push-ups. And when done with weights, reverse push-ups can be a badass move to build a wide back and deep shoulders. Reverse weighted pushups can be carried out when you don’t have any workout bench or table available to do your training. 

Reverse Pushups Explained | Different Pushups | Techniques & Safety

Reverse pushups, pretty much work on every muscle group of your body but the main focus is the triceps, shoulders and abdomen. They increase your stability, flexibility and build muscles when done on a regular basis. 

How to: Lay on the ground with your face facing towards the ceiling. Put your hands on either side of the body with your palms placed flat on the floor. 

Now take weights according to your workout routine and strength and put them on your tummy. Start to push your body upwards by placing the weight on the hands. As soon as your arms are fully extended, pause and then return to the starting position. Complete 2 sets of 15 reps or as per your stamina. 


See? There are just so many ways of working out your chest and upper body muscles if you don’t have a workout bench available. The good news is that all these workouts target the same parts of your muscles. You don’t need to worry about how your fitness will be with workout bench alternatives, because it is all going to turn out just fine.


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