You arrive at the gym, and every bench is taken. Naturally, it feels frustrating. Yet, this does not mean your chest gains are over. In this article, we put all Simeon Panda Chest Exercise Swaps if you can’t find a bench.

Next, you remind yourself that a bench is not mandatory. In fact, proper exercise swaps can build the pecs effectively. Simeon Panda recently shared his favorite alternatives for targeting the upper, mid, and lower chest.

Then, you focus on maintaining tension and proper form. Panda emphasizes stabilizer engagement and slow, controlled reps. This approach ensures every fiber of the chest is worked.

Finally, the goal is to maximize growth and shape. By using machines, cables, or dumbbells, athletes can still hit every portion of the pecs. Consequently, even crowded gyms become productive for chest day.

Simeon Panda Chest Exercise Swaps

Roster: Simeon Panda Chest Exercise Swaps 🇬🇧

 

View this post on Instagram

 

A post shared by Simeon Panda (@simeonpanda)

Flat Bench Alternatives

The flat bench press is a classic mid-pec builder. Additionally, it recruits the triceps and front delts. However, research indicates dumbbell and machine presses offer comparable chest activation.

Indeed, a 2023 study in the Journal of Strength and Conditioning Research found no significant differences in hypertrophy between dumbbell, barbell, and Smith machine presses. (1) Furthermore, cable presses also elicit strong chest activation through EMG testing. (2)

Incline Press Workarounds

Next, the incline bench press targets upper pec fibers. Yet some lifters report discomfort in the front delts or rotator cuffs.

Instead, incline dumbbell presses fire the upper pecs while engaging stabilizers more than barbells. (3) Moreover, Smith incline presses provide a safer, guided bar path, though they may slightly reduce activation. (4) In addition, cable or machine presses remain viable options. A 2020 study showed seated chest presses with a neutral grip triggered greater activation of the upper chest compared to overhand bench presses. (5)

 

View this post on Instagram

 

A post shared by Simeon Panda (@simeonpanda)

Flye Variations That Mimic the Pec Deck

Then, flye exercises isolate the pectoralis major effectively. Indeed, dumbbell and cable variations can mimic the pec deck’s benefits.

A study in the Journal of Sports Science & Medicine found standing flye variations provide a similar stimulus due to constant tension. (6) Thus, they are perfect when the pec deck is unavailable.

Lower Pec Moves for Maximum Growth

Finally, lower pec development creates the coveted “shelf” aesthetic. Simeon Panda recommends dumbbell pullovers as a potent alternative. (7)

Furthermore, decline presses on a Smith machine or with dumbbells target the lower pecs. Notably, dumbbells slightly outperform machines for activation, making them a strong choice as a workout finisher. (8)

Watch Simeon Panda Chest Exercise Swaps Below:

Exclusive Bodybuilding Content At Colosseum Strength

• 2025 Tampa Pro Preview
• 2025 Tampa Pro Results
• 2025 Pacific USA XXXI Pro Men’s Physique Show Preview
• 2025 Tupelo Pro Bodybuilding Show Preview
• 2025 Texas Pro Bodybuilding Show Preview
• 2025 Tokyo Pro Bodybuilding Show Preview
• 2025 Mexico Grand Battle Pro Bodybuilding Show Preview
• Pro Bodybuilder Craig Licker Has Passed Away at 57 Years Old
• Bodybuilding Champion Hayley McNeff Passed Away at 37
• 2025 Lenda Murray ATL Pro Results
• 2025 Mexico Grand Battle Pro Bodybuilding Show Results
• 2025 Musclecontest Experience Pro Bodybuilding Show Preview
• 2025 Sin City Showdown Pro Wellness Show Preview
• 2025 Santa Cruz Pro Championships Men’s Physique Show Preview
• 2025 Austrian Oak Pro Bodybuilding Show Preview
• 2025 Etenon Spain Pro Bodybuilding Show Preview
• 2025 Sin City Showdown Pro Results
• 2025 Etenon Spain Pro Bodybuilding Show Results
• 2025 Santa Cruz Pro Championships Results
• 2025 Austrian Oak Pro Bodybuilding Show Results
• 2025 Musclecontest Experience Pro Bodybuilding Show Results
• 2025 Alina Popa Classic Pro Women’s Bodybuilding Show Preview
• 2025 RGV Pro Bodybuilding Show Preview
• 2025 Masters World Championships Bodybuilding Show Preview
• 2025 Alina Popa Classic Pro Results
• 2025 RGV Pro Bodybuilding Show Results
• 2025 Masters World Championships Bodybuilding Results
• Derek Lunsford Leg Training During 2025 Mr. Olympia Prep
• 💪 No Bench? No Problem. Try Simeon Panda Chest Exercise Swaps

UFC

• Paddy Pimblett Sheds 40 Pounds Ahead of UFC 314

2026 Arnold Classic

• 2026 Arnold Classic Ups the Stakes with Historic $750K Men’s Open Payout Purse

Entertainment

• 2025 Nathan’s Hot Dog Eating Contest Results

References

1. Haugen ME, Vårvik FT, Larsen S, Haugen AS, van den Tillaar R, Bjørnsen T. Effect of free-weight vs. machine-based 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. https://pmc.ncbi.nlm.nih.gov/articles/PMC10426227/
2. 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-Based and Selectorized Weight Training. J Strength Cond Res. 2017 Feb;31(2):313-322. doi: 10.1519/JSC.0000000000001493. PMID: 28129277. https://pubmed.ncbi.nlm.nih.gov/28129277/
3. Christian JR, Gothart SE, Graham HK, Barganier KD, Whitehead PN. Analysis of the Activation of Upper-Extremity Muscles During Various Chest Press Modalities. J Strength Cond Res. 2023 Feb 1;37(2):265-269. doi: 10.1519/JSC.0000000000004250. Epub 2022 Aug 24. PMID: 36026487. https://pubmed.ncbi.nlm.nih.gov/36026487/
4. Saeterbakken AH, van den Tillaar R, Fimland MS. A 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. https://pubmed.ncbi.nlm.nih.gov/21225489/
5. Muyor JM, Rodríguez-Ridao D, Oliva-Lozano JM. Comparison of Muscle Activity between the Horizontal Bench Press and the Seated Chest Press Exercises Using Several Grips. J Hum Kinet. 2023 Apr 20;87:23-34. doi: 10.5114/jhk/161468. PMID: 37229415; PMCID: PMC10203828. https://pmc.ncbi.nlm.nih.gov/articles/PMC10203828/
6. Solstad TE, Andersen V, Shaw M, Hoel EM, Vonheim A, Saeterbakken AH. A 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.

7. https://pmc.ncbi.nlm.nih.gov/articles/PMC7675616/

8. Teixeira LFM, Gomes WA, DA Silva JJ, Magalhaes RA, Marchetti PH. Differences Between Pullover and Pulldown Exercises on Maximal Isometric Force and Myoelectric Activity in Recreationally-Trained Men. Int J Exerc Sci. 2022 Jun 1;15(4):797-807. doi: 10.70252/SYAL7537. PMID: 35992501; PMCID: PMC9362894. https://pubmed.ncbi.nlm.nih.gov/35992501/
9. Trebs AA, Brandenburg JP, Pitney WA. An electromyography analysis of 3 muscles surrounding the shoulder joint during the performance of a chest press exercise at several angles. J Strength Cond Res. 2010 Jul;24(7):1925-30. doi: 10.1519/JSC.0b013e3181ddfae7. PMID: 20512064. https://pubmed.ncbi.nlm.nih.gov/20512064/

Overview

Overall, Simeon Panda demonstrates that benchless chest Exercise workouts can be highly effective. By using machine, cable, and dumbbell alternatives, every region of the chest receives targeted attention. Additionally, stabilizers and constant tension maximize fiber engagement. Consequently, upper, mid, and lower pecs are fully worked even in crowded gyms. Transitioning between variations keeps sessions fresh, intense, and productive. Thus, a lack of a bench is no longer an obstacle to serious chest development.

Featured Image – 💪 No Bench? No Problem. Try Simeon Panda Chest Exercise Swaps – Credit: @simeonpanda (Instagram)