Free Weight (no bench) Back and Chest Workouts

mk123456001
mk123456001 Posts: 10 Member
in Fitness and Exercise
Since my gym is near work (40 minute commute) and I'll be off for almost 2 weeks for the holidays I would like to weight lift at home so I'm not setting myself back when the holidays are over. I have plenty of free weights at home including dumbells, a straight bar and an ez bar. However, I don't have a bench (I do have a yoga/exercise ball I could use). Shoulder and legs shouldn't be a problem to continue working on I'm just struggling finding enough chest and back workouts to make a good routine. Can someone give me some suggestions on quality exercises that I can do for those muscle groups with my limited equipment? Thanks!

Replies

  • pondee629
    pondee629 Posts: 2,469 Member
    Do your "bench" presses bridging (feet flat on the floor, thighs parallel to the floor, shoulder blades on the ball) on the yoga ball. Start light to get and keep your balance. The rest you can do on the floor.
  • usmcmp
    usmcmp Posts: 21,219 Member
    I do floor presses. Laying on the ground and doing bench press with dumbbells. You can do chest fly with dumbbells and the exercise ball.
  • psuLemon
    psuLemon Posts: 38,426 MFP Moderator
    You can also do a variety of pushups.

    Also, is your stability ball reinforced? If so, you can do chest press, incline press, fly's etc..
  • piperdown44
    piperdown44 Posts: 958 Member
    You don't need a bench to do most lifts for the back. Pendlay rows, yates rows, single are DB rows, etc.
  • mk123456001
    mk123456001 Posts: 10 Member
    Figured the ball is ok for presses. I just don't think there is a back exercise that you can do that is as effective as the lat pull down with free weights....this site had plenty to hold me over:

    http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/4/muscle/middle-back
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    mkez00 wrote: »
    Figured the ball is ok for presses. I just don't think there is a back exercise that you can do that is as effective as the lat pull down with free weights....this site had plenty to hold me over:

    http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/4/muscle/middle-back
    Work on an inverted row and you can do pullovers on your ball.

    As for chest, the height position of your feet will help to emphasize the area you're working out. The higher your feet are than your chest: upper pecs and the opposite lower will work lower pecs. Also try doing pushups on the ball. A lot harder than you think.

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  • nordlead2005
    nordlead2005 Posts: 1,303 Member
    edited December 2015
    You can also realize that you won't lose progress (other than mental progress, or possibly some neural efficiency) over 2 weeks.

    However, when I go on travel, I typically up cardio and do push ups and pull ups (if there is something for me to hang on).
  • wilsoncl6
    wilsoncl6 Posts: 1,280 Member
    Typically, if you're pretty fit already, it will take generally up to two weeks to start to lose muscle if you do absolutely nothing but if you're worried about continuing gains and not having to drop your caloric intake even more to keep from gaining weight, many of the exercises mentioned above will work, You can do dumbbell presses/flies on the floor, bench, ball, wherever you want along with push ups, feet up on the ball, flat or inclined. Back, you can do all kinds of pulling exercises just by bending over at the waist or knee up on a chair or find something that's strong enough and stable enough to pull up on.

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