Anyone have any lifting routines for someone without a bench?

Vayfox

Hey!
I have lost a stone and a half so far (20 pounds) doing a bit of lifting and aerobics while eating at a deficit. However while I have a barbell and various weights for it I do not have a bench so such exercises such as the Bench Press are out of my capabilities. I am very low on funds so can't afford the gym or buying a new bench.

Does anyone know of any good routines that do not require a bench but still train the lower and upper body? My goal at the moment is to lose weight (I'm 5"4 and 154 pounds currently) but I want to tone and lean out my body as well.

Thank you for any help! I am happy to answer questions if you have any, also!

psuLemon

https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

There are some in there. You can do full body body resistance routines.

LazSommer

Where do you keep the barbell?

jeepinshawn

Just lay on the floor for your press

pondee629

jeepinshawn wrote: »

Just lay on the floor for your press

Yep, use the floor as your bench. You'll minimally limit you range of motion but still get in the work.

Unknown

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SonyaCele

laying on the floor you wont get full range of motion. But you can always make a bench out of something, i have a picnic table bench i sometimes lay on and dumbbell chest press, i've used my piano bench, or even my small coffee table. . Its ok as long as you aren't planning on lifting so heavy you will break the bench. you just need something where you can drop your elbows down. but without a proper bench to rack the bar, you are limited with your weight anyways since you'll have to have the loaded bar on your lap and get into position like you would with dumbbells, or have someone hand the bar off to you. Its all doable.

but, there are tons of upper body exercises you can do without ever benching, and you can do pushups and stuff. you can overhead press your bar, and do rows, there are all kinds of things.

Vayfox

Thanks guys. I keep the barbell in my cupboard, lol. It's actually my boyfriend's but when he moved in with me he left his bench all over on the other side of the country (UK). There's a possibility it could be moved down at some point but not any time soon.

I will consider making a bench out of something for the time being as I am still a newbie to lifting (can you tell?) so won't be lifting heavy.

Thanks for all your help. \o/

psuLemon

Vayfox wrote: »

Thanks guys. I keep the barbell in my cupboard, lol. It's actually my boyfriend's but when he moved in with me he left his bench all over on the other side of the country (UK). There's a possibility it could be moved down at some point but not any time soon.

I will consider making a bench out of something for the time being as I am still a newbie to lifting (can you tell?) so won't be lifting heavy.

Thanks for all your help. \o/

Other possible solutions are a reinforced yoga ball and/or a aerobic step. Both will allow for the arm to fall correctly.

rybo

Bench press is overrated anyway. Dozens and dozens of exercises that don't require a bench