💪 3 Alternatives to the Barbell Bench Press

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Welcome to The Ripped Report! Here’s what we’ve got for you today: 

• The exercises Wesley Vissers recommends in place of the barbell bench press 

• A comprehensive analysis of the effectiveness of 3 muscle-building strategies

• CBum’s upper body hypertrophy program post shoulder rehab 

BODYBUILDING

Bench Press Alts

The bench press has long been celebrated as one of the most effective exercises for building upper-body strength. However, according to 2024 Arnold Classic Physique champion Wesley Vissers, other chest exercises deliver even better results and lower risk of injury. Below, we explore three alternative pec movements Vissers recommends over the traditional bench press.

Vissers explains that the bench press only provides an effective range of motion at the bottom of the lift, limiting its potential for fully engaging the chest muscles. For optimal chest development, a full range of motion is essential to ensure complete contraction. He also highlights a common downside of the barbell bench press: its frequent association with injuries to the chest and shoulders.

To achieve superior chest hypertrophy while minimizing injury risk, Vissers suggests replacing the bench press with three dumbbell and machine moves. 

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TRAINING 

3 Training Technique Busts

The world of fitness is filled with myths and misconceptions, but it also offers numerous science-backed strategies that deliver real results. For example, while the idea of spot fat reduction has been debunked, progressive overload remains a proven cornerstone of effective training. In the article below, we explore three popular muscle-building techniques and evaluate their scientific validity.

Our focus is on pre-exhaustion, mind-muscle connection, and lengthened partials. Research shows that “pre-exhausting” muscles — performing isolation exercises before compound movements — can actually hinder muscle growth and strength development. We’ll also examine the evidence behind the mind-muscle connection and lengthened partials, helping you determine whether they’re worth incorporating into your workout routine.

WORKOUT 

CBum’s Hypertrophy Bound 

Six-time Classic Physique Olympia champion Chris Bumstead recently stepped away from professional bodybuilding after securing second place in his Men’s Open debut at the EVLS Prague Pro. Since his retirement, CBum has focused on recovering from a shoulder injury, but he’s also shared glimpses of his fitness journey with fans.

In a recent video, Bumstead walked viewers through a comprehensive upper-body hypertrophy workout designed to rebuild strength and muscle mass, particularly in his shoulders. He prioritizes machine and dumbbell movements to ensure controlled, effective training. To protect his shoulders, he uses a neutral grip for exercises like machine lat pulldowns and the dumbbell decline bench press.

If you’re looking to enhance your chest, arms, and back while minimizing strain, check out CBum’s full workout, including the supersets he’s incorporating to maximize muscle growth during his comeback.

THE DROP SET

• The 2025 Van Pro/Am is going down this Saturday in Richmond, British Columbia, Canada. Twenty pro bodybuilders across three divisions — Classic Physique, Men’s Physique, and Bikini — are squaring off to earn a victory and a 2025 Olympia qualification. Here are our picks to win.

• Sam Sulek is set to make his Classic Physique pro bodybuilding debut at the 2026 Arnold Classic. See what the fitness influencer turned bodybuilder said here. 

• The incline push-up is a great exercise for beginners to improve upper body strength. Learn how to do it to progress to more advanced push-up variations.

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