Best alternative: To attack the most important area of your chest,
Dumbbell and Barbell Incline Presses can't be beat. Both also hit your middle chest (much more effectively than the flat-bench press hits the upper pecs), making them a solid anchor in any chest-training workout.
Best alternative: Thankfully, equipment manufacturers make a freestanding version of the
T-Bar Row, without the pad, allowing you to breathe easy during your sets. You can also do T-bar rows the old-fashioned way, placing one end of an Olympic barbell in the corner and loading the other end. Just straddle the bar and get into position, and you can perform either one-arm or two-arm rows.
Best alternative: Many people do struggle with their form on bent-over dumbbell lateral raises, mainly because they try to lift too much - think about how small the target muscles actually are, and you'll soon realize that hoisting 50s is calling on more momentum and back muscles than the rear delts. Lighten the load, take each rep slowly and deliberately, and focus on contracting your rear delts on each rep, and you'll get much better results from this exercise than even pec-deck flyes done with perfect form.
Best alternative: The
barbell squat and hack squat are a much truer test of mettle for your thighs and glutes - in these two exercises, you're not at a mechanical advantage, putting your muscles under maximal stress, which is the quickest way to muscle-building results.
Best alternative: Any of the aforementioned exercises would be better, but one that mimics the kickback closely is the
One-Arm Overhead Dumbbell Extension. The bonus? You use gravity to your advantage, eliminating the growth-robbing momentum and the "dead zone" where the stress is taken off the triceps.
Best alternative: The Incline
Dumbbell Curl puts your biceps on stretch for a more forceful and complete contraction, and being on a bench takes away the opportunity to use excess body movement to generate momentum on the lift.