Decent bench press substitute.

Discussion in 'Strength & Conditioning Discussion' started by Deleted member 412415, Jan 14, 2015.

  1. Hi all. I'm currently running Greyskull LP and was using incline bench as my main exercise. However, all I have is a crappy rickety old bench, and I've now reached the max weight capacity it can take. Those ratings are usually just guidelines, but the bench creaks and moves a lot with the max weight on it, so I'm playing it safe and dropping the bench for the a while... until I can buy a new one.
    In the meantime, what should I replace it with? I'm already doing dips (2 x 6-8 weighted). I'm thinking either...
    1) Overhead Press 3 times a week/ Overhead Press twice, Push Press once.
    2) 1 arm DB benching.. this will allow me to still do a challenging movement with much less weight.
    Goals are just strength development and weight gain.
    Thanks.
     
  2. pokerandbeer

    pokerandbeer Green Belt

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    the first option is decent though not optimal
     
  3. j123

    j123 Pro Sherdogger 500-0-1

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    Floor presses?

    You've listed the most decent ones already
     
  4. ballhawkdawk

    ballhawkdawk ****ing Gumshoe's dad

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    Dips and OHP should get the job done.
     
  5. JRT6

    JRT6 Black Belt

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    I love weighted pushups using the perfect pushup handles and homemade rings. They work my pecs much harder than traditional benching and are an open chain exercise. I currently alternate a traditional bench day with a ring day. Flies with homemade double wheels are better than flies and aren't nearly as ***gy.
     
  6. LZD

    LZD Purple Belt

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    OHP, Push press, floor press, dips
     
  7. right, thanks all for the replies!
     
  8. FyrFytr998

    FyrFytr998 Not my clowns. Not my circus. (2020)

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    Why not buy a new bench?
     
  9. BrockLesnarSon

    BrockLesnarSon White Belt

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    Try one arm push ups prison style
     
  10. Tosa

    Tosa Red Belt

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    Assuming you can't get your hands on a decent bench, I'd say do option #1, along with what JRT6 said to include at least some horizontal pressing / pec work.
     

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