Chest / home workout

Bench Press Substitutes For Home Chest Workout (New Video)

Bench Presses are on of the best exercises for working out your chest. But most of us (including myself) do not have an bench press at home. So if your working out at home what can you do instead?

Push Ups are similar to bench press. the only problem with push ups is that you can’t get the same amount of resistance from a standard push up as you can with heavy weights on a bench press .  Here are a few ways to get more resistance from your push up and make them more like a bench press.

1. Raise one leg in the air (no included in the video… because I forgot to film it.. lol sorry)

Putting on leg in the air (wile the other leg remains on the floor)  makes the push up harder because now, when you do the push up, the wight of your elevated  leg is being lifted by your chest, shoulders, and triceps.

2. Put BOTH legs On A Chair! 

When you put both legs on a chair (or anything) your chest, shoulders, and triceps have to work harder because your body weight is being redistributed forward. Depending on how much you wieght, this can make your push ups “significantly harder” (a.k.a More Effective!!!)

3. Put One Leg On A Chair AND One Leg In The AIR!!!

This is a combination of #1 and #2 and its one of the most difficult push ups you can do at home. The hardest part is keeping balanced! when your trying to stay balanced, your body will use the little stabilizer muscles that dont get used a lot. You ever see guys that do the “Rings” in the Olympics and notice how there arms are more ripped and defined than all the other athletes? Its because working out on the rings really focuses on the stabilizer muscles. Doing push ups like this will help with that too!

4. Put BOTH legs in the air!!!

Just kidding lol.

All jokes aside, you can also try Plyometic Push ups! Check out the video below!

CLICK HERE to learn more about Plyometric Push UPS

For best results, make sure you follow a good total body routine and diet (you get both in my workout plan). It may also help to try a good fat burner like TEA REXX, it is what I use to help me stay ripped.
!!!Let Nothing Stop You!!!

Brandon Carter


I almost never post any of my music stuff in this site, but I want you to check out my little sister singing. She is finaly old enuff that I feel comfortable with her being on the internet (lol). this is her singing a cover of Frank Ocean’s “Thinking About You” wile I play accustic guitar.

If you like it, you can download the track for FREE HERE


35 thoughts on “Bench Press Substitutes For Home Chest Workout (New Video)

  1. do you really only work out at home? you have great muscles but can someone really keep their reps low enough and FAIL around 8-12 reps from using bodyweight exercises and the equipment which you show in your vids in order to get the muscle size that you have?
    its mad that you can look like that just from working out in your apartment, without even a bench!
    if you do then i’ll have to give it a go 🙂

      • thanks man I’ve actually been following your workout advice for a while now and have most of your equipment but wasn’t sure whether to get a bench or not in order too develop my chest, but I think i’ll stick with your advice on this vid, much respect 🙂

  2. Very nice post, Brandon. Your sister sounds great, maybe you should think about a CD ; )

    But what was the smoke from you at the beginning of the clip? Hope you aren’t smoking and promoting fitness at the same time, younger people on line will get the wrong impression.

  3. yo brandon,

    great post as usual.

    however for some reason my chest wont grow no matter how hard I try…
    I’m quite skinny too so do you know the reason why my chest wont grow?

  4. hey pal,i need your help in a very important thing,i wanna do one hand push ups but i just keep falling,can you tell me the right way of doing it and any other tips??
    thank you

  5. Hey I have been tryin to lose my stomach for the longest I’ve tryed everything do you have any other ideals or options for me ?
    And I do work out I can do pull up for nothing and I dont see any
    definition after 6 months I should at lest see results right please help .

  6. Hey carter.. i dont go to the gym. Does the bench press substitute push ups work out the lower chest? i just want it Lean and cutting. any advice on other exercises ? i have up to 15kg dumbbells at home. Thanks so much!

  7. Hey thank you so much Brandon. I’m 14 and I use to weigh about 200 yea I was fat. Anyways from all of your videos you helped me get to 185 so thank you and please keep uploading videos.

  8. Hey Brandon I’ve been using your diet plan when you have 6-7 meals a day and then on one day eat whatever you want and I go boxing 3-4 days a week but still am not losing weight but just staying the same by the way I’m 15 thanks

  9. hi dude ,i get very much tired after workout and iam a marketing person and i have to be active all day is there any solution for this

  10. yo brandon, i have been working out for a few years now and one side of my chest is noticably larger than the other. so i was just wondering if you know any workouts where i can isolate one side of my chest? if not, what would you suggest i try so that i can get them to even out?

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