Bench Press Alternative

MsMaeFlowers

Is there any good alternative I can do for bench press while I wait to get the money for an actual weight bench? I can't afford to go to the gym or buy anything extra right now, and that's the only exercise I can't figure out a work around for at the moment. I don't have any chairs, benches, tables, anything that would work to lay on even if I could get my husband to spot me for lack of safety measures.

I know there are exercises that work similar muscles, but does anyone have something(s) they would actually recommend in place of the bench press? I do have access to some barbells.

Thanks.

canadianlbs

i thiiiiink pushups are technically very similar to the bench press. same muscles doing most of the work (pecs), same stabilizers . . . all i guess you lose is the leg drive part of the press.

i really like the stuff these guys produce. the red muscles are the ones doing the bulk of the work, the purple ones are 'assisting', i think. and the stabilizers are yellow.

couldn't find one on youtube for bench, but here's pushup, with a 'don't do this' form tip thrown in:

https://www.youtube.com/watch?v=qpcBos-EUug

canadianlbs

i know too you can lie flat on the floor for benching. you just don't get quite as much range of motion because obvs your elbows have to stop at an earlier point. the safety of that sort of depends on how heavy you go, but it's a start point. with bench the only real time i ever worry is when i'm racking and unracking, because that's when the bar's over my face or my neck. but if you're on the floor you can just start and finish without having to move the bar in that direction.

almost feel inspired to start doing pushups myself now instead i hate bench.

MsMaeFlowers

Awesome thanks. I've already been working on my push-ups so I guess I'm good for now until I get some extra money.

mom23mangos

I use a yoga ball to bench on when I'm at home. It's actually great and makes you have to stabalize more so you can go lighter or use dumbbells.

Leadfoot_Lewis

Do you have a rack? Floor Presses are decent alternative. I alternate these with Bench Press. I like them because I can use more weight and they're a lot easier on my cranky right shoulder.

MsMaeFlowers

I currently have nothing but a bar and a few plates. And a couple barbells. Did 100 counter push ups the other night while cooking. Felt them for 2 long days. I can do regular ones, I was just watching TV over the island and figured I would do something healthy at the same time.

canadianlbs

lol. i'm so awed by people who can do real pushups. i'm still on the incline kind because those are the kind i can do . . . i've been doing them off the arm of my couch with a book on the seat and a cushion pinning it open so i can read in the process, but i'm nowhere near managing 100 of them in one day.

used to work with a guy who'd wander into your cubicle to waste your time with something, and then he'd do incline pushups off the edge of your desk. i couldn't stand him but i think if i were working right now i might turn into that person myself.

MsMaeFlowers

Whatever you can do is better than doing nothing my friend can do 300+ squats a day (unweighted) and I'm jealous of her as I do less than 50 a day, although mine are weighted. It just seems amazing to be able to say you can do 300 or more squats. I've switched over to goblet squats for a bit to help my form and build some strength as I was struggling with going past 45lbs on the bar.

Edited for stupid phone autocorrect mistakes. I think my autocorrect has a virus. It doesn't correct to real words most of the time now. Just adds extra letters in.

megemrj

OP Thank you for asking this question. I have the same inquiry but a different reason.

I follow SL 5x5. Which I REALLY enjoy! My issue is I have an inner ear imbalance (BPPV) which causes dizziness and nausea when laying on flat surfaces, lowering the head, or abrupt change of motion. I do not have the symptoms all the time (thank God) but when I'm suffering with sinus problems they are very active, like now. This is not to say I do not have them periodically, because I do for no apparent reason, only that my sinus issues will trigger them rather quickly.

I can't lay on a bench (tried last night), do push-ups, or plank right now. All of my other lifts are not wreaking havoc as they do not require my head to tilt. I don't want to lose the gains I've earned from not working those muscles until it goes away (which may be weeks, months, or have reoccurrence through the winter).

Any ideas about alternatives? Would Kettlebells be a good alternative?

Note: I've dealt with and been treated for BPPV for 20 years. I'm very knowledgeable about my limitations and reactions when symptoms arise. I am not in danger while performing my other lifts.

Fittreelol

megemrj wrote: »

OP Thank you for asking this question. I have the same inquiry but a different reason.

I follow SL 5x5. Which I REALLY enjoy! My issue is I have an inner ear imbalance (BPPV) which causes dizziness and nausea when laying on flat surfaces, lowering the head, or abrupt change of motion. I do not have the symptoms all the time (thank God) but when I'm suffering with sinus problems they are very active, like now. This is not to say I do not have them periodically, because I do for no apparent reason, only that my sinus issues will trigger them rather quickly.

I can't lay on a bench (tried last night), do push-ups, or plank right now. All of my other lifts are not wreaking havoc as they do not require my head to tilt. I don't want to lose the gains I've earned from not working those muscles until it goes away (which may be weeks, months, or have reoccurrence through the winter).

Any ideas about alternatives? Would Kettlebells be a good alternative?

Note: I've dealt with and been treated for BPPV for 20 years. I'm very knowledgeable about my limitations and reactions when symptoms arise. I am not in danger while performing my other lifts.

You can treat yourself for BPPV. I'm surprised someone hasn't taught you to do that if you've been treated repeatedly for it. You can google positional changes and try it yourself. Although BPPV isn't typically associated with sinus issues so that might actually be something else currently. I suffer from "middle ear effusion" during allergy season. Basically my eustachian tube gets inflamed and doesn't drain my middle ear properly and I get vertigo when changing positions rapidly. Similar to BPPV but a different cause, and the vertigo is longer lasting. BPPV vertigo is typically shorter, and just lasts until the crystals settle. Anywho you can do incline bench which will help your flat bench when you get back to it.

megemrj

@Fittreelol

Interesting information. my situation sounds similar to yours! I am aware of the exercises but do not perform them myself because I get extremely nauseous and am not certain I will finish them. I do go to my ear dr who performs the Epley procedure. I go only when it gets bad enough I can't drive or walk straight, usually around every 12-18 months (mostly during winter & spring but after getting treatment for my sinus issues). The repositioning causes my nausea and dizziness to last for hours after. Also, I break out in cold sweat and it sometimes triggers migraines. Most times I have to sleep it off. My last ear doctor said he has never had a patient react for that long after the procedure. I absolutely dread the treatment.

I have had sinus surgery to try to alleviate the two conditions. It worked for a short while but I found myself having symptoms again within a year. I can usually tell my sinuses are getting bad when I begin to feel a bubble sensation in my sinus cavity or the vertigo shows up. Then it's antibiotics, steroids, shots, and usually the Epley procedure...

Thinking I may make an appointment with my ear doctor to reevaluate...

Thanks for the reply and suggestion about the incline bench press. I have not tried it but know my gym has one. May try that one with the hubs close by...just in case.

I was hopeful their was something I could try in a standing or sitting position that would activate the same muscles as bench press without head movement... any thoughts?

canadianlbs

megemrj wrote: »

I was hopeful their was something I could try in a standing or sitting position that would activate the same muscles as bench press without head movement... any thoughts?

i can't think of anything . . . it's almost like you need a leg press for your arms, is that right? all that comes to my mind as a workaround is:

brace yourself in a chair with a strong band passed around the back of it. you could use a broomstick or dowel or something, to give the same feel as a bar. and then pass the ends of the band over each end of the stick, and press straight forward.

it's all i can think of right now, sorry.

canadianlbs

^^^ also, it sounds awful. inner ear stuff is the worst.

megemrj

canadianlbs wrote: »

megemrj wrote: »

I was hopeful their was something I could try in a standing or sitting position that would activate the same muscles as bench press without head movement... any thoughts?

i can't think of anything . . . it's almost like you need a leg press for your arms, is that right? all that comes to my mind as a workaround is:

brace yourself in a chair with a strong band passed around the back of it. you could use a broomstick or dowel or something, to give the same feel as a bar. and then pass the ends of the band over each end of the stick, and press straight forward.

it's all i can think of right now, sorry.

^^this may work. It doesn't sound like it will agitate my balance at all. I have tension bands we've used for shoulder rehab and they may work perfectly. Will definitely give this a try and see how it feels. Thanks for the suggestion, REALLY!

And yeah inner ear issues stink. Nothing like laying flat on your back, feeling like the world is literally spinning out of control under you, and is about to pitch you over the side.

krokador

megemrj wrote: »

OP Thank you for asking this question. I have the same inquiry but a different reason.

I follow SL 5x5. Which I REALLY enjoy! My issue is I have an inner ear imbalance (BPPV) which causes dizziness and nausea when laying on flat surfaces, lowering the head, or abrupt change of motion. I do not have the symptoms all the time (thank God) but when I'm suffering with sinus problems they are very active, like now. This is not to say I do not have them periodically, because I do for no apparent reason, only that my sinus issues will trigger them rather quickly.

I can't lay on a bench (tried last night), do push-ups, or plank right now. All of my other lifts are not wreaking havoc as they do not require my head to tilt. I don't want to lose the gains I've earned from not working those muscles until it goes away (which may be weeks, months, or have reoccurrence through the winter).

Any ideas about alternatives? Would Kettlebells be a good alternative?

Note: I've dealt with and been treated for BPPV for 20 years. I'm very knowledgeable about my limitations and reactions when symptoms arise. I am not in danger while performing my other lifts.

While I wouldn't normally suggest a machine as a replacement for anything, it sounds like that may be an alternative for you. There are a few "hammer strength" machines that allow you to get a good grip on the floor, while remaining seated upright, and to push handles in front of you like you would in a bench press.



(this one is more of an incline press, but there are some models that are closer to an actual press, too, like the next one)



Now, my main issue with those has always been the weird angle and distance between the handles - they just don't quite "feel" right to me, but if your gym has them, it's worth a shot to see if they do the trick for you!

megemrj

@krokador

Isn't it funny how lifters avoid most machines? I haven't touched one in so long, It never occurred to me to use them!

And I walk right past them everyday on my way to the free-weight room. Smh. I'll see what my gym has to offer in that area. Thank you!