Any substitute for bench press?

Anonymous · 06-04-2005, 09:15 PM

My missus cant spot my bench press anymore as obviously my weights are increasing, so i bought a rack to help her, but i cant get the most out of the exercise anymore as i have to save some reserve energy to help her push the barbell back on to the rack.Im pissed of as this was my fave exercisse and now im just doing butterflies, but im not going to see much gains from that on its own i wouldnt of thought.Steve said they were a good chest worker but is it enougth steve?.
I knew this time would come i really should go to a gym but i dont want to yet as i wouldnt feel comfortable.
Any ideas on what i can substitute the beloved bench press with, ps i cant seem to get the hang of dumbell press, i never feel ripped, alough i do like flies.HELP im missing my chest workouts already, i just dont feel that burn with the butterflies mayby im doing it wrong as my biceps seem to take a bit of the strain,You might be able to help me on this steve as you used to do them?
THANKS ALL

Anonymous · 06-04-2005, 09:17 PM

From DIVIE

9519sam · 07-04-2005, 05:15 AM

Divie, why dont you change your username to Guest? problem solved!

dumbell bench press are good and its sarer without a spoter i think

Stu21Ldn · 07-04-2005, 07:22 AM

Dumbell press are good as mentioned, these can be done flat, incline or decline

If you're feeling it alot in the triceps with flys its becaues you're bending your arm too much at the elbow. Try lowering the weight, the arms should be almost striaght but not to the point of being locked out.

saj · 07-04-2005, 12:21 PM

weighted dips are a pretty good substitute for bench press.
you could use chairs if you aint got dipping bars and you dont have to use a weight it just depends on how stong you are.

exaktlywhat · 07-04-2005, 08:37 PM

i had the same problem with dumbells feeling akward but try changing where you grip, if you hold them in the center of the grip try sliding your hand up till the thumb/forefinger part of your hand is against the inside of the weight, it helped me because i didnt have to concentrate on grip as much and could actually bring the weight down to the sides of my chest for more stretch. if your feeling db's in your arms more you could be too far out, try pressing them up but in more over your chest. when i go heavier i have my brother spot me only by either keeping his hands on my elbows to keep my arms in (and help me on the really heavies if im doing forced reps) or on my wrists which just keeps you in the right position. and you can just drop a dumbell when youre finished (granted there are no feet in the way, careful in the gym) so your girl wouldnt have to help you rack it or really lift anything, just watch form. just me talking though.

06-04-2005, 09:15 PM	#1 (permalink)
Anonymous Join Date: Dec 2003 Posts: 0 Rep Power:	Any substitute for bench press? My missus cant spot my bench press anymore as obviously my weights are increasing, so i bought a rack to help her, but i cant get the most out of the exercise anymore as i have to save some reserve energy to help her push the barbell back on to the rack.Im pissed of as this was my fave exercisse and now im just doing butterflies, but im not going to see much gains from that on its own i wouldnt of thought.Steve said they were a good chest worker but is it enougth steve?. I knew this time would come i really should go to a gym but i dont want to yet as i wouldnt feel comfortable. Any ideas on what i can substitute the beloved bench press with, ps i cant seem to get the hang of dumbell press, i never feel ripped, alough i do like flies.HELP im missing my chest workouts already, i just dont feel that burn with the butterflies mayby im doing it wrong as my biceps seem to take a bit of the strain,You might be able to help me on this steve as you used to do them? THANKS ALL

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06-04-2005, 09:17 PM	#2 (permalink)
Anonymous Join Date: Dec 2003 Posts: 0 Rep Power:	From DIVIE

07-04-2005, 05:15 AM	#3 (permalink)
9519sam Making Progress Join Date: Feb 2005 Location: Just outside Joe16's house! Posts: 573 Rep Power:	Divie, why dont you change your username to Guest? problem solved! dumbell bench press are good and its sarer without a spoter i think

07-04-2005, 07:22 AM	#4 (permalink)
Stu21Ldn Join Date: Mar 2005 Posts: 721 Rep Power:	Dumbell press are good as mentioned, these can be done flat, incline or decline If you're feeling it alot in the triceps with flys its becaues you're bending your arm too much at the elbow. Try lowering the weight, the arms should be almost striaght but not to the point of being locked out.

07-04-2005, 12:21 PM	#5 (permalink)
saj Under Construction Join Date: Feb 2005 Location: birmingham Posts: 47 Rep Power:	weighted dips are a pretty good substitute for bench press. you could use chairs if you aint got dipping bars and you dont have to use a weight it just depends on how stong you are.

07-04-2005, 08:37 PM	#6 (permalink)
exaktlywhat Join Date: Apr 2005 Location: florida usa Posts: 642 Rep Power:	i had the same problem with dumbells feeling akward but try changing where you grip, if you hold them in the center of the grip try sliding your hand up till the thumb/forefinger part of your hand is against the inside of the weight, it helped me because i didnt have to concentrate on grip as much and could actually bring the weight down to the sides of my chest for more stretch. if your feeling db's in your arms more you could be too far out, try pressing them up but in more over your chest. when i go heavier i have my brother spot me only by either keeping his hands on my elbows to keep my arms in (and help me on the really heavies if im doing forced reps) or on my wrists which just keeps you in the right position. and you can just drop a dumbell when youre finished (granted there are no feet in the way, careful in the gym) so your girl wouldnt have to help you rack it or really lift anything, just watch form. just me talking though.