Best chest workouts - NO BENCH PRESS

dwhite7508
dwhite7508 Posts: 5
in Fitness and Exercise
I have a problem that I need a bit of assistance from more experienced gym goers. I have a membership to a local fitness club by my home. They have excellent equipment as far as machines go. Full line of Precor gear that you could work out every part of your body on. I am about 350 lbs trying to work down to 250. Six days a week I go to the gym at 8:30am. Every day I do about 45 minutes of cardio. On every OTHER day I do some strength training.

Here's my question. I feel that my arms are getting reasonably stronger with machines rather than dumbells / barbells. But I feel that my chest is basically getting almost no workout at all. I use a benchpress machine and a fly machine on enough weight that i'm tired out after about 8 to 9 reps and i do 2 sets.

The thing is, I'm not really seeing results that I want to see and I used to train in HS with free weights and I remember I was sore for a full day after working out. So basically I'm missing the burn lol. I cannot do bench press because I have no spotter. There is no one that can go with me and I'm def. not asking for a random spot. So I guess my question is, if you totally eliminate the barbell bench press, what is the best chest excersise without it? Dumbell fly's on a flat bench? Dumbell press? Let me know what you guys think.

Replies

  • james6998
    james6998 Posts: 743 Member
    Have you considered doing dips for your chest, major mass builder and requires no spotter.
    Dumbbell flys, Dumbbell presses, incline decline, you really dont need to bench to build any mass what so ever. I do no flat bench work and i am making excellent progress.
  • dwhite7508
    dwhite7508 Posts: 5
    Oh wow, I just looked at chest dips. I have definitely not got the strength to really handle that yet haha. I just started working out about 3 weeks ago and haven't since then in about 5 years. So I'll be working up to those for sure. haha. I'm definitely serious about it, bought the gym membership, got the fitbit, going every day for 3 weeks, eating clean. I've lost about 6 lbs in 2.5 weeks.

    Its encouraging to note that you don't do bench presses, because everyone is like BENCH BENCH BENCH. haha. Maybe i'll start trying some dumbell stuff like you suggested and see how that works out.
  • rileysowner
    rileysowner Posts: 8,336 Member
    Dumbbells instead of barbells is just fine. Eventually it will get difficult to deal with the weigh of the dumbbells, but since you are a beginner at this point, that should not be a problem. You may want to increase the number of sets to 3 or 4.
  • dannytrees1
    dannytrees1 Posts: 376 Member
    I just started at a gym as well, but like you I lifted in high school
    Pull overs work the chest you dont need much weight.
    There is a machine that I use for chest at the gym,not sure of the name of it but
    its like your arms are straight out from your sholders then your hand come right together.
    one other machine that i used today and yesterday...you sit on a 45 degre angle and press the machine weight away from you
    hope this helps a bit...have fun there
  • dwhite7508
    dwhite7508 Posts: 5
    So you guys are definitely thinking i should avoid machines and go with free weights? I love the machines because they're easy to just jump on and workout. no walking to rack weights or waiting for other people. But I def. hear most of you saying free weights haha.
  • james6998
    james6998 Posts: 743 Member
    I wouldn't avoid machines, but i would make it a goal to leave them once you feel you have reached the level you feel you can do without. I considered machine weights more like training wheels to get you going in the right direction with as limited risk to injury as possible.
  • Ortegutz
    Ortegutz Posts: 12
    Why not pushups? no weights or gym required
  • DavPul
    DavPul Posts: 61,406 Member
    Have you considered doing dips for your chest, major mass builder and requires no spotter.
    Dumbbell flys, Dumbbell presses, incline decline, you really dont need to bench to build any mass what so ever. I do no flat bench work and i am making excellent progress.

    Every word of this. And I'd dump 90% of the machine work in a heartbeat
  • Rayman79
    Rayman79 Posts: 2,009 Member
    yep, no racking/unracking work required with dumbbells, just pick up the weight you want and you're good to go.

    The benefit of training with free weights is that you have to stabilise the weight as well as lifting it, where as machines generally only move on one plane of motion. Using dumbbells and/or barbells will recruit additional muscles and give you more 'bang for your buck'.

    To increase strength for your chest you should look at pressing movements. Dumbbell bench press (flat, incline or decline) or floor press would be solid options. As would dips with the assisted dip machine if your gym has one - tip with dips, lean forward a little to activate the chest more and keep the pressure from being solely on your triceps).

    I'm glad Ortegutz mentioned pushups too. At a higher body weight and as a beginner trainer you will find pushups a great and challenging exercise for quite some time. You can vary the width of your hands and the height of your feet to put emphasis on different parts of the chest/tri's, and to vary your workouts.

    As a beginner I wouldn't get too worried about training specific body parts though, you should be looking at a routine that works your whole body and focuses on the major muscle groups (as almost every lifter at every level should). This means movements like squatting and/or lunging, pressing (as we talked about above) and pulling (eg rows and assisted pullups/chins).
  • dwhite7508
    dwhite7508 Posts: 5
    Thanks for all these tips guys...

    @rayman, that was quite helpful. I'm going to def. dump the machines and go to freeweights more like I did in HS. This is going to transition into another question and perhaps it would be a better new post topic, but based on all the feedback and the decision to work out with free weights, can you (or anyone else) point me in the direction of a great routine that as a beginner, would be good to help me lose weight and also build strength?

    I usually run / walk briskly for about 45 minutes for cardio, so I'm looking for some strength training to do after that. Should I target upper body / lower body and do either or every day or should I do a full body workout every OTHER day and just cardio in between. If there are any online resources or workout plans that would be great for reading, just simply linking would be fine.

    I'm not trying to be lazy or anything, I just want good advice from someone thats "been there" so I can maximize these workouts and achieve my goal which is about 75lbs loss in 10 - 12 months.
  • djeffreys10
    djeffreys10 Posts: 2,312 Member
    http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/1/muscle/chest
  • Rayman79
    Rayman79 Posts: 2,009 Member
    No worries mate, plenty of people here have been down this path - myself included.

    The first thing I would say is that strength training should be the foundation of your exercise program, so you should cut back your walking/jogging before you lift. A 10 minute warmup will be as much as you want to do, feel free to have a walk or light jog after lifting if you like - or do it in your off days. The tolerance for additional cardio and preference for timing varies between individuals so just see what works best for you.

    As for a program, I would recommend a full body program for most beginners. You are not lifting too heavy and can take the extra volume. You will get at least several months (potentially a lot longer) with a full body routine before you will start to struggle with a full body workout.

    There are several good beginner programs out there, and most focus on barbell work. If you have a busy gym and need to substitute in body weight or dumbbell alternatives then you can, especially in the beginning. I'd suggest having a look at programs like stronglifts 5x5, starting strength or New Rules of Lifting.

    The cornerstone of these programs are all the same, that is to focus on big muscle groups with heavy compound movements. This will help you build strength and retain (if not build a little) lean muscle mass. You can also add in a couple of secondary lifts as you progress, but don't worry too much about that at the moment.

    Remember that the goal of weight training is to retain and/or build muscle, not to create a caloric deficit for weight loss. That is done by your diet and (optionally) by additional cardio. Don't be fooled into thinking you need a fast tempo workout with supersets to keep your heart rate up or anything else you might read in Men's Health... you are there to keep your LBM in tact and get stronger. Period.

    If anything there needs clarifying further, let me know. Happy to help!
  • hagatron4
    hagatron4 Posts: 4
    Why not pushups? no weights or gym required

    Agree - pushups are great!
  • retrobyte
    retrobyte Posts: 169 Member
    Some great replies already that have mentioned dumbbell bench, push ups, and dips. Another bench option that doesn't need a spotter is using a dual stack cable pulley setup - you can "bench press" by locating a bench in the middle of the dual stack station and using D handles, and you can do a standing press on this setup as well.

    Lying-Cable-Press-622x485.png
    standing-cable-chest-press.jpg
  • MsKLarkin
    MsKLarkin Posts: 88 Member
    Push-ups on the floor or wall, maybe pull ups? I am not positive on the pull ups.
  • retrobyte
    retrobyte Posts: 169 Member
    I usually run / walk briskly for about 45 minutes for cardio, so I'm looking for some strength training to do after that.

    Do your weight training before your cardio - when you are not fatigued. That way, you will have more energy for lifting which will allow you to maximise the quality of your gym workout. An added bonus is that the weight training will lift your heart rate so that when you complete the workout and do your run/walk cardio you'll already be burning calories at a faster rate.
  • ereck44
    ereck44 Posts: 1,170 Member
    bump to read for later.
  • snookumss
    snookumss Posts: 1,451 Member
    Oh wow, I just looked at chest dips. I have definitely not got the strength to really handle that yet haha. I just started working out about 3 weeks ago and haven't since then in about 5 years. So I'll be working up to those for sure. haha. I'm definitely serious about it, bought the gym membership, got the fitbit, going every day for 3 weeks, eating clean. I've lost about 6 lbs in 2.5 weeks.

    Its encouraging to note that you don't do bench presses, because everyone is like BENCH BENCH BENCH. haha. Maybe i'll start trying some dumbell stuff like you suggested and see how that works out.

    Your gym may have an assisted pull up/chin up machine which in my experience usually has dip bars as well. Doing it assisted will help you improve.
  • Cameronie
    Cameronie Posts: 26 Member
    you don't need a spotter for the bench press. LIFT OR DIE TRYING. let that be your motivation to get that bar up.
  • bunkahes
    bunkahes Posts: 216 Member
    I would recommend do free weights, zumba or kinect.
  • waldo56
    waldo56 Posts: 1,861 Member
    Second the suggestion for pushups.

    If you can't do a dip, the easier pushup forms are certainly useful exercises for you.
  • schonkreuz
    schonkreuz Posts: 493 Member
    Oh wow, I just looked at chest dips. I have definitely not got the strength to really handle that yet haha. I just started working out about 3 weeks ago and haven't since then in about 5 years.

    If you are unable to do dips by yourself you can try assisted dips (I do them). The machine looks something like his http://www.fullfitness.net/exercises/arms/triceps-assisted-dip
  • wlm777
    wlm777 Posts: 20 Member
    push ups will do it and when you start to get stronger you can do different push ups like diamond n off set push ups
  • Greenrun99
    Greenrun99 Posts: 2,065 Member
    I would also say push ups, there are several variations you can do to reach different muscles in your chest.. Also the fly's, dumbbell flies are a great way to build stamina as well as work your chest muscles.. dips are good or even the bench machine your using, increase weight and do 3 sets instead of 2.. make sure the last 2 are hard on EACH set.
  • Leadfoot_Lewis
    Leadfoot_Lewis Posts: 1,623 Member
    I cannot do bench press because I have no spotter.

    You do not need a spotter to bench. You can get the bar off safely:

    -NEVER collar the weights when you bench. That way, if you get into trouble you can tilt the barbell to the side then the other side which leaves just the barbell itself to deal with

    -You can roll the bar off your chest.

    -Bench in a Power Rack. Adjust the safeties so that the barbell can be placed on them if you get in trouble. Then you can just slide your body under and out from the barbell
  • kirkor
    kirkor Posts: 2,530 Member
    Just use a regular bench, man

    You're nowhere near the weight you need a spotter for yet
  • dwhite7508
    dwhite7508 Posts: 5
    Thanks everyone for all the suggestions. After heeding everyone's good advice I decided to start the stronglift's 5x5 workout. Started today with squats, rows and bench press. I feel that only starting with about 55 lbs on the press like suggested in the reading will help me build up that strength gradually so I won't feel so intimidated by the press.

    I totally feel the burn today and thats exactly what I wanted. So thanks for all the advice!

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