The incline press is a popular exercise that targets the upper chest muscles. However, not everyone has access to a bench to perform this exercise. Fortunately, there are several ways to do an incline press without a bench. In this article, we'll explore some of these methods and how to execute them properly.
Push-Up Incline Press
The push-up incline press is a great alternative to the traditional incline press. To perform this exercise, start in a push-up position with your feet elevated on a stable object such as a step or sturdy chair. Keep your hands shoulder-width apart and lower your body towards the ground, then push back up to the starting position. This exercise targets the upper chest and triceps.
Dumbbell Incline Press
The dumbbell incline press can be done using any sturdy object that can be used as a makeshift bench such as a step, sturdy chair or even a stability ball. Lie on your back with your feet flat on the ground and hold the dumbbells at shoulder level. Slowly lower the dumbbells towards your chest and push them back up to the starting position. This exercise targets the upper chest muscles and triceps.
Resistance Band Incline Press
The resistance band incline press is another great alternative to the traditional incline press. To perform this exercise, anchor the resistance band to a stable object such as a door or post. Stand facing away from the anchor point and hold the handles of the resistance band with your arms extended above your head. Slowly lower your arms towards your chest, then push them back up to the starting position. This exercise targets the upper chest and triceps.
Wall Incline Press
The wall incline press is a simple exercise that can be done anywhere with a sturdy wall. Stand facing the wall and place your hands on the wall at shoulder height. Slowly lean towards the wall and push back to the starting position. This exercise targets the upper chest and triceps.
Pike Push-Up
The pike push-up is a challenging exercise that targets the upper chest and shoulders. Start in a push-up position with your feet on the ground and your hands shoulder-width apart. Walk your feet towards your hands until your hips are above your shoulders. Slowly lower your body towards the ground, then push back up to the starting position.
Decline Push-Up
The decline push-up is a simple variation of the traditional push-up that targets the upper chest muscles. To perform this exercise, place your feet on a sturdy object such as a step or sturdy chair and keep your hands shoulder-width apart. Lower your body towards the ground, then push back up to the starting position.
Chest Flye
The chest flye is an isolation exercise that targets the chest muscles. To perform this exercise, lie on your back with your arms extended out to the sides and palms facing up. Slowly bring your arms together in a hugging motion, then return to the starting position.
Cable Crossover
The cable crossover is a popular exercise that targets the chest muscles. To perform this exercise, stand in the middle of two cable machines with the handles set high. Grab the handles with your palms facing down and bring them towards your chest in a hugging motion, then return to the starting position.
Diamond Push-Up
The diamond push-up is a variation of the traditional push-up that targets the triceps and chest muscles. Start in a push-up position with your hands close together in a diamond shape. Lower your body towards the ground, then push back up to the starting position.
Close Grip Push-Up
The close grip push-up is another variation of the traditional push-up that targets the triceps and chest muscles. Start in a push-up position with your hands close together. Lower your body towards the ground, then push back up to the starting position.
Conclusion
There are many ways to do an incline press without a bench. These exercises can be done anywhere and are great for targeting the upper chest muscles and triceps. Incorporate these exercises into your workout routine for a stronger and more defined upper body.