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  1. #1
    Registered User MedicalAuthor's Avatar
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    Home replacement for bench

    Was benching 210@5x3. At home I have dumbbells that go up to 50 pounds each.

    In the middle of a bulk and wondering the best way to continue size gains for pecs. I feel I have all other body parts more or less covered.

    One handed pushups? Other pushup variants?
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  2. #2
    Registered User BeginnerGainz's Avatar
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    Yeah...

    You’re not gonna just be able to pop off some one handed pushups, they aren’t nearly as easy as benching.

    The humble push-up is more than a replacement for benching. Full ROM, ending in a full shoulder protraction, most people half rep push ups.

    If those are too easy, move on to diamond or decline push ups.
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    Registered User lukeadra's Avatar
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    I'd suggest doing diamond pushups (search it up if unsure of what they are). If not you can usually find a cheap bench on gumtree or craigslist. Certain chairs, tables, and boxes/cabinets can also work well as a bench if you put something soft over them for comfort. You just need to get a little creative haha. If you need a custom workout/diet plan, follow the link on my account. I'm a qualified Personal Trainer and will develop a plan suited to your needs. Feel free to shoot me a message
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    Registered User air2fakie's Avatar
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    You prob won't be able to replicate the same size gains/progression without the same equipment, so your best bet would be just to order a cheap but sturdy bench/cage and a barbell set if you want to achieve the same results.

    That being said, you can still get a good chest workout with pushup variations, even better with pushup handles and a weighted vest or loaded backpack. But your bulk may have to make some sacrifices during the global pandemic.

    1-arm pushups can wreak havoc on your elbows if you do too many of them too often, esp if you're on the older side of the curve.
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    Registered User MedicalAuthor's Avatar
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    I’m 32, 158 pounds so my body weight doesn’t offer much in terms of pushups. I can actually do one arm pushups but they do feel rough on my system
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    Registered User air2fakie's Avatar
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    Originally Posted by MedicalAuthor View Post
    I’m 32, 158 pounds so my body weight doesn’t offer much in terms of pushups. I can actually do one arm pushups but they do feel rough on my system
    Put some weight on your back with a backpack or weighted vest and do some decline and close grip pushups, and you should find them challenging. Good form, slow negatives. But you may need to be in more of a maintenance mode without more equipment, depending on where you are with development.
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    Registered User paulinkansas's Avatar
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    What about buying an adjustable bench? You can bench, incline bench and do shoulder presses with your dumb bells at home.

    I wonder if there is a rush of people buying home exercise equipment?
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    Registered User lsiberian's Avatar
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    Originally Posted by paulinkansas View Post
    What about buying an adjustable bench? You can bench, incline bench and do shoulder presses with your dumb bells at home.

    I wonder if there is a rush of people buying home exercise equipment?
    Everything is sold out. It is a boon for the home exercise vendors. I suspect deal will be had a few months on the used market.
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    Registered User BRANDERSS's Avatar
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    Put the weights and a couple kids on the couch, bench the couch.
    Salivate watching dogs push out turds crew
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    strongman bag - fill with 100lb, 200lb, 300lb or whatever you want with play sand. lift it, carry it, press it. Put it on a sled and push it or drag it.
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    Rings off a door chin up bar? Plenty of chest exercises: dips, decline pushups (feet higher), ring flyers, archer push ups

    Rings are $30 and a good chin up bar with lots of grips is $40
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    If the flat bench is precisely what you're trying to find alternatives for, why not give the floor press a try for awhile? Back before they used benchpressing, floor/ground presses were used heavily. It'll also be quite a bit safer because the limited range of motion prevents the dreaded pectoral tears, and also alleviates the shoulder pain often associated with benchpresses. Pushups(great pushing exercise because it allows the scapula to move as intended) and dips are also great options, and as long as you have 2 chairs available you can perform any of these 3 exercises.
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    Registered User Animal2692's Avatar
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    Originally Posted by MedicalAuthor View Post
    Was benching 210@5x3. At home I have dumbbells that go up to 50 pounds each.

    In the middle of a bulk and wondering the best way to continue size gains for pecs. I feel I have all other body parts more or less covered.

    One handed pushups? Other pushup variants?
    Weighted dips. Get some cheap gymnastic rings. Start cranking out dips while holding a 50lb dumbbell between your feet. I promise it'll hit that chest just fine.
    Weighted calisthenics>weights anyday. Relative strength>absolute strength
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