Bench press alternatives.

>>38456489
I hear you m8, I tore my pec a while back and once it's healed I'm thinking about ditching bench and just going with weighted dips & pushups

>>38456489
Bench press is a meme. Here is how to get a nice chest without bench pressing:
- a lot of standing overhead pressing
- believe it or not, a thick and wide upper back will make your chest bigger and fuller.
- Now here is the main chest workout routine, do it once or twice per week:

-- 3 x 12 dumbbell fly. Light to moderate weight, focus on the bottom. Slow tempo. The pec muscle will be stretched hard with this exercise.
-- 3 x 12 dip ( or weighted dip). The trick is to squeeze the chest all the time. Never lock out. Try to imagine you use the chest only the close the arms together instead of pushing down.
-- 3 x 12 one arm cable cross over. This is the finisher exercise. The trick of this exercise is to squeeze really hard at the end of the rep and pause for 1 second. The first exercise ( dumbbell fly) is for stretching, and the last exercise is for contracting.

>>38456489
dips are pretty good unless you're a powerlifter or someone who needs a big bench, it's not necessary

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>weighted dips

>>38456967
t. dyel

>>38456933
I do weighted pushups and i would really like a bench, im oing 3 sets of 12 with 10kgs and going up every workout. Bench is so fuking easy - it get easy, you add weight.

>>38456489
>Is bench really worth it
are you even trying?

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>>38456489
guillotine press goat chest exercise

I got to 1.5x BW bench and my chest was always shit. My chest and arms are much more developed now that I have replaced bench entirely with weighted dips. I haven't benched in months

Bench is not that great an exercise, yes, but if you constantly fuck yourself up with them, you have shit form, and you'll probably fuck yourself up with dips as well.

>>38457092
He's asking for alternatives that don't require a spot. Guillotine is fucking amazing, but arguably one of the most dangerous to perform without a spot.

>>38457092
>OP afraid of doing bench
>suggest something even more dangerous
I like your style.

find gym with power racks

I just started weighted dips, but doing them makes what feels like a ligament along my elbow twitch. It isn't painful, but it feels like I'm putting myself on the path to snap city. My form is fine and I don't know what else I can do to prevent it.

>>38456489

floor press

i have no bench and this is what i do

plus, what others have said: OHP, push ups etc

>>38456489
>>38456967


Strongman training reporting in. Can confirm good pec development and involvement and my only pushes are log clean and press, and tire flips.

Why? The pecs evolved in mammals to work mostly isometrically. For quadruped animals, the pecs are a stabilizer for the front legs, meant to stay engaged isometrically for long periods of time. This is why brisket is such a tough cut of meat. We are the only great ape which doesn't knuckle walk, but we still have the hardware of a gorilla.

What are good ways to isometrically train pecs?

> Stabilizing overhead lockout as in log press or overhead carry
> Hugging motions over time, such as sandbag carries or Atlas stone lifts
> To a lesser degree stabilizing other loaded carries like zercher carries and farmers walks

Now, I still do dips (unweighted, just for volume work) because it's a good way to get a sanity check on shoulder health in a sport which requires good shoulder health. But for non-powerlifters, I secretly suspect you'll get better pec gains with sandbag carries than you will with bench.

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Bump because I'm in a similar position, nobody lifts at my gym so no spotters (its a boxing gym not planet fitness)

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>>38457333
Nigger

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>>38456489
I do weighted dips, one arm push up progression, handstand push-up progression (if that counts), and incline DB bench. This is my routine and I'm too lazy to fix mistakes and make edits.

>>38456489

what about just ramping up volume? That way you can still go for PRs and progress but are never in any real danger of fucking anything up. Stuff like 5x10, 5x8, 6x10, etc. tend to work really well for intermediates who are limited mostly by muscle mass anyway.

If you really want to do something else, yeah dips are alright but some people can't handle the shoulder or cartilage strain. It totally depends on what you want out of your training

>>38457333
That grill is a qt

>>38457333
oh my god she's fucking gorgeous

Can I swap dips for bench on a TM style program?

If so, can I trust symmetric strength as to what my new weight should be?

E.g. my 5RM of 225lbs should equate to bodyweight 175lbs + 105 lbs or so for 5RM dips. Does that sound right? Or are they assuming a shit ROM?

>>38457414
I liked your sunday workout.

>>38456968
Dips will ruin your shoulder joints.

>>38457129
THIS is the fucking answer.

>>38457558
One day at a time is what I tell myself.

>>38456489
I have a joocy chest and i main do dips, weighted dips and dip variations for it.
That said assuming you are in a gym i would add dumbell bench as an accessory and do dips as your main lift.

>>38456933
>torn peck
>weighted dips
You might as well bench

>>38456489
Huh, never saw anyone face outward using the dip station.

>>38456933
>tore my pec
>better put it in a deep stretch under a large load
W E W

>>38457333
Girl in pic is Jazzma Kendrick.

>>38456489
Dips and OHP can pretty much replace bench.

However, it's a lot easier to push a bench bar down to your quads than it is to bail on a squat.

>>38458286
I mean, most gyms buy the shitty ones made for 120lb women to do trendy calisthenics. If a dude tried to do proper dips facing out in one it would rock over.

>>38458692
what? just let go of the bar and shoot forward. falls right off.

>>38456489
Personally i love dips. It's the chest version of the pullup/chinup, it works and it feels great, so do it.

>>38457129
This.

>>38457634
Since i started doing dips my shoulders feel better than ever. Probably because they've toned up some muscles that were the weak links in other exercises.

>>38457139
I get that with diamond-grip push-ups and some chin-up variations, annoying as hell. Inside of the left elbow. Also no idea what to do about it.

I'm in the same boat OP.

No bench at home so I bought a dip stand but ended up selling it after a dozen workouts, because no matter how careful I was, it always stretched my shoulders.

I'll stick to flyes on the the floor, immediately followed by db floor press (pre exhaust style)

>>38457111
My form for both is fine and havent had any shoulder problems doing full ROM dips, but always grinding out final reps for new weight on bench and I know sooner or later one of those reps is not going back up and I'll a) get rekt or b) look like a retard flipping weights off (would prefer (a) desu)

>>38457129
Only have three power racks in my gym and they're always taken for squats (gym mostly powerlifters). Figured I'd do this though if I couldn't find an alternative.

>>38456489
bench is bullshit. it's not a bad exercise but dips could easily replace it. bench has become a cultural thing "how much d'ya bench bro?" and some shit. it doesn't really matter. just make sure you do dips with good form and no pain and you can progress very well.

>>38456489
I started doing dips because of the same reason and my chest skyrocketed

Wich one should I do as an accesorie for bench? Dips or flyes?
Scooby says flyes. But I dunno.

I can dip with 50kg added for reps at 90kg ask me anything

>>38460095
How happy are you having reached intermediate strength level

>>38460326
Wut

I havent seen anyone repping 50kg or above ever or even someone on this board

>>38457144
Floor press is good, esp for low reps, with a long pause on the bottom.

Close grip paused/deadstop floor press really helped my ohp too

>>38456489
Weighted dips for the most of the pec major and the press for the clavicular part of the pec major. All you need for an aesthetic chest.

>>38460392
Lmfao ive worked out for a year and do 45kg for 5 at 72kgs. Stop bragging dyel

Weighted press ups are shoulder friendly, although i wouldn't go lower than 5 reps. Can hit crazy volume without messing up joints too, if you introduce it slowly & sensibly. Also, weighted ring push ups. Don't be afraid to grind out reps. Put dbs in your hands for range of motion

>>38457333
And here I thought all the replies would be people calling him a race traitor or cheking em. I'm proud /fit/.

>>38460326
>>38460417
According to symmetric strength he's "exceptional" level, while you're "proficient". Just sayin.

>>38456489
well, you can progress by cycling higher reps, or db alternatives. you should def do both exercises, especially if u enjoy bench, but dips give you objectively better gains, but they are both important with their pros and cons

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>>38460455
That's because their formulas are stupid and take bodyweight into far too big consideration on stuff like weighted dips/pullups. It only makes a huge difference if you're untrained

>>38459996
Anyone?

>>38459996
>>38460532
Incline dumbbell bench

>>38460545
Is 2x8-12 good?
Will it affect my recovery though?

>>38460569
Yeah it's good
It won't as long as you eat enough and as long as the rest of your program is good. Just treat it like an accessory lift, i.e. don't focus on raising the weight every time just focus on activating dem muscles and keeping good form

>>38460417
>calls me dyel for being able to dip 50kg for reps at a heavier total weight
I dip at a total weight of 140kg for reps, you at 115kg, and call me a dyel? Wut

>>38460595
Cool thanks a lot man.

>>38460429
>implying italian=white

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Been getting into weighted dips, but the past two times ive done dips on my last i get this sudden sharp pain in this area, its only there for a instant but freaks me out, hopefully its just a spasm and i did injure anything

>>38457537
Depends on the rom. Just do some weighted dips and find out for yourself what your starting weight is

>>38460845
*didn't

>>38460845
probally a spasm

but you should build up the weight over weeks time, dont suddenly try to do max weight out of nowhere

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for the people fearing shoulder injuries from dips, just use gymnastic rings for them. They let you rotate your wrists externally which is the most comfortable thing for the shoulder when pressing anything, and they are harder so therefore more gains

>>38460915
i think its more exhaustion, i do dips last and i crank out several sets, il just stick to 3 sets for a while

>>38460935
I dont know mayne I do like 8 sets of dips never felt anything

>>38460933
The pisslord is resistant to water

>>38460942
im doing after 5 sets of flat bench and incline DB bench

>>38460693
Do you count the weight of your arms when doing bench as well? The weight of your ass when squatting?

>>38461304
no since my arms and my ass dont weigh 90kg

>>38460933
>harder so therefore more gains
Harder to balance so less gains for what you're actually trying to hit but more gains on stabilizing muscles. I can comfortably add 30kg on my dip on bars but can only do 22.5kg on rings. Maybe my balance is just really shit because I never did ring dips before but it's a lot harder and I don't think I'm hitting the chest as much.

>>38461340
the chest actually works harder on the rings m8

its true that you can press less weight on rings but it has more athletic purposes. Its better to do both

>>38456489
>Standing Press to gauge pressing strength
>Dips for pec and extra front delt and triceps development
>Low incline DB Press or flies for extra pec

Unless you're a powerlifter or shooting to become a pro footballer there's absolutely no need to bench press, ever.

>>38460417
>72kgs
>after '''''working out''''' for a year
Bretty gud for a woman desu

>>38459579
>I get that with diamond-grip push-ups and some chin-up variations, annoying as hell. Inside of the left elbow. Also no idea what to do about it.

Its tendonitis. Golfer's elbow (Medial Epicondylitis) to be exact. Stop dipping for a while. Use a small weight (like 2 kilos) to do wrist flexion/wrist extension for 3 x 30-50 with enfasis on the eccentric part.

Also, stretch that bitch (http://physicalliving.com/how-to-stretch-out-your-forearms-using-a-new-twist-on-seal-pose/) and massage it (https://www.youtube.com/watch?v=EA3_zjsj-Ks)

>>38459996
I prefer dips, but you can't do both.

>>38457182
sheeeeeeeeeeeeeeeeeeeit

>>38459996
It depends on your program m8, are you allowed to only do one?

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>>38456489
This is a serious question to everyone in this thread,
WTF do you need a spotter for?
If you are following an actual PL program you increase the weights slowly and usually not need to Max ever to see progress.

Maybe im the weird one but i literally just hit 275x5 and ive never used a spotter in my entire life. If you need a spotter you have no business benching the weight.

Am I wrong? Did i just get lucky progressing this far on my own?

>>38460795
This.

>>38461598
you're kinda right, but some days you just feel like shit due to bad sleep or bad diet and might miss reps that you shouldn't because, you know, life happens.

>>38461598
never grinded the 5th rep?

>>38461687

Or the bar just gets out of the groove or a dozen other things can happen. Plus the benefit of a handoff.

You don't absolutely need a spotter, people have even managed to train in full gear solo, but they're pretty useful. Especially if you can't/won't train in the cage.

>>38461598
your routine has no heavy sets at all? you never do a near-limit 5 rep set or anything?

>>38461687
I suppose thats true but if i feel that way i adjust slightly to compensate

>>38461697
Again semi, but the progress is slow enough and by that point you should know your body well enough to know if you have it in you or not. By the 3rd rep i can tell if i got 2 more in me.
>>38461713
Ya i do Texas Method senpai. Every friday is a 5rm of squats and bench or OHP. But like i said above i can already tell how im feeling by the 2nd or 3rd rep. I know if i got it in me or not.

>>38461751
>I suppose thats true but if i feel that way i adjust slightly to compensate
which puts you in the situation that OP describes, hindering progress because you feel like you can't push yourself due to feeling shitty for the day.

>>38461808
No thats not what i meant, i meant I recycle the week if im not ready to progress any further yet.
The way texas method works is squat is a weekly cycle and push movements are a 2 week cycle. If im not comfortable with how easy my 5RM attempt was on friday i will recycle that week.
For example, today is friday and i worked out early this morning. My 5rm squat was easy to the point i could have done 6 or 7 reps. So i will definitely increase it next week by 5lbs. However my OHP 5rm was difficult and i even had to Push press slightly on my 5th rep so i will recycle that weight and try again in 2 weeks when it comes around again.

>>38461808

Not really. Taking attempts you've got no reasonable hope of making is not usually a good training approach, spotter or no.

>>38461841
>>38461861
fair enough, but all it takes is one misjudgement and you're in a really shitty situation

>>38460095
How do vampires enjoy their spaghetti without garlic???

>>38461889
>vampires enjoy spaghetti
everyone knows they eat potatoes

>>38461888
Well technically thats true but it hasnt been problem yet. I agree with >>38461861
you shouldnt even be maxing unless it serves a necessary purpose, ie youre a real powerlifter. For the majority of people here doing a 1rm or something you arent sure you can lift is not only unnecessary but may lead to injury even if you complete the lift.

Anyone else here love weighted push-ups?

They feel fucking great all over, but to load them properly can be a pain in the ass.

Backpacks wiggle and require adjustment to stabilize (which is good in a way, but detrimental to focusing on chest). Most I've managed in a backpack is 80lbs and it was a pain.

A plate or two on the back works well, but requires you to have a pal to place it there.

I haven't been able to do these in a while. Closest I've come is having gf sit on my back.

Anyone have any weighted push-ups solutions? If I can get back to these and dips, I'll probably never bench again (except maybe some inc. dumbbell work).

>>38463471
there is belt with chain

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>>38460429
It's bad if white women breed with niggers, not if white men impregnate niggresses.

>>38463488
For push-ups? Explain.

>>38463488
Like hands and feet elevated by boxes so weight hangs?

Seems like a good idea, but I would want to load upper back rather than midsection and sometimes the belt just isn't the right size.

>>38463508
SHIT NIGGA I read
>weighted push-ups
as pull-ups I'm retard so forgot about belt.

>>38457333
>those fucking monkey arms

>>38457333
fuck me...what a stunning woman...

>>38460933
>for the people fearing shoulder injuries from dips, just use gymnastic rings for them
Haha what? Rings are far more dangerous for your shoulders. If you fuck up and let the rings swing out you will impinge both your shoulders. Unless you're a gymnast stay away from rings.