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Strength & Conditioning Discussion You call that a deadlift? HA! Come in and share your woes, girly man.

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Old 12-06-2005, 09:01 AM   #1
FELLA

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Substitute for bench press ...?

Just wondering what would be the best alternative.

I can only usually go to the gym during my dinner break and have no partners/spotters (the gym is empty at this time and my normal partners have joined an expensive gym full of romos) and I don't really want to be lift heavy on my own in case something goes wrong but I want to increase or at least maintain my strength.

What other exercises are good for chest strength, preferably something that doesn't require assistance ...?

Thanks

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Old 12-06-2005, 09:05 AM   #2
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db bench press
weighted dips

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Old 12-06-2005, 09:14 AM   #3
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Does your gym have a power rack? If so, you could do heavy BP there w/o the need for a spotter.

If not, listen to rEmY and try to work in some standing OH pressing.

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Old 12-06-2005, 09:21 AM   #4
FELLA

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Cheers guys

No power rack, it's just a small basic gym (tagged on to where I do my Thai & BJJ). Has bench press, lat pulldown, tricep pull down, squat rack, leg extension, lots of dumbells ...

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Old 12-06-2005, 09:29 AM   #5
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Quote:
Originally Posted by FELLA
Cheers guys

No power rack, it's just a small basic gym (tagged on to where I do my Thai & BJJ). Has bench press, lat pulldown, tricep pull down, squat rack, leg extension, lots of dumbells ...

What does the squat rack look like?

A.


or
B.


I do heavy standing OH presses in a rack similar to A. You can do bp in B.

Would it be possible to get someone who you train MT/BJJ with to lift with you?

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Old 12-06-2005, 09:47 AM   #6
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Or! you could get even more ghetto rigged.

If I train BP alone, I just don't clip the plates in. If you get pinned, you can unload the barbell. I'm not saying it's the quietest, safest way to train, but it works.

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Old 12-06-2005, 10:18 AM   #7
krellik
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Dude freaking dumbells, -atleast- as much benefits as a benchpress, if not more! Then as already mentioned the overhead press is propably a more important lift for athletisism anyway so thats another one. Then there is always bodyweight, perhaps you are not to strong yet for one armed pushups, so either way lots of options for you mate!

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Old 12-06-2005, 10:29 AM   #8
FELLA

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Squat rack looks like option A, might start doing OH presses instead as I've always like them.

Just my understanding to improve overall body strength was to do the 3 basic compound exercises Bench Press, Dead Lift and squat ...?

Dumbells are an option but the max they have is 40kg pairs.

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Old 12-06-2005, 10:40 AM   #9
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Im sure that there are a whole bunch of people in here who could agree to change the benchpress to oh press on that list of compound movements. And there would be some people who would disagree. But no need to start to exclude things, just shake it up a bit...

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Old 12-06-2005, 10:44 AM   #10
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dumbbells? You've got lots of options.

incline, flat & decline flyes,
incline, flat & decline dumbbell presses, touching at the top
incline, flat & decline dumbbell presses, same width up the whole way
incline, flat & decline dumbbell presses, alternating. it will work your core and stabilizers alot.
incline, flat & decline dumbbell presses to simulate close-grip bp
overhead press, arnolds...

that should keep you busy.

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