Bench Press Alternatives
(Video at the bottom of the post)
I love to bench!! Well I “used” to love to bench. I don’t bench much anymore. I have nothing against the bench press (Except it is a ego lift more so than a productive lift), nevertheless I love benching.
However benching can get boring!! It also can reek havoc on your pec tendons, rotator cuff muscles and isn’s a great lift for developing the pecs, its actually more of a shoulder & tricep exercise. Hard to believe but true!
I have a lot of my clients (espicially those doing MMA & Jiu Jitsu) do other exercises besides just standard bar or dumbell press, and here’s why!
Answer this question for me. When EVER have you laid on your back, on a bench, with your body elevated and done a bench press motion in real life? Just think about it for a second?
My guess would be NEVER.
Now IF you are lying on your back and pressing up (IE underneath something pressing up) more than likely your back is ON the floor, not 2 feet above it on a bench!
Which is why I recommend a few “Alternatives” to just the normal bar or dumbell press!
Give these a try your next workout! You won’t be disappointed!
As well while on the topic of benching be sure to check out my past blog post
5 Tips For A Better Bench Press Here
http://robkingfitness.com/2009/12/03/5-tips-to-a-better-bench-press/
If you liked this post I HIGHLY recommend you check out my book on Building A Better Bench Press. It is the ultimate book on Bench Pressing On The Internet PERIOD!
www.BuildABiggerBenchPress.com
Posted by Rob King | in Articles, MMA, Weight Lifting | 8 Comments
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Awesome alternatives Rob! Great exercises especially if you are into MMA or boxing!
Thanks for sharing bro!
Dave
Excellent video post.
Love the third exercise – I do it often, and yeah, weird looks always follow! I’ll have to try the other two. Thanks!
Great exercises Rob. I’ve seen a couple of them done before, but never thought much of them until now. I’ll be trying these on my next work.
Great workouts, I’ll definetly have to give that last one a try for sure
Those are some great alternatives to bench presses. I am definitely going to try each of those! Like others, I’ve seen some of those or variations of those, but never really thought about doing them. Now I will! Thanks for the great video post!
This would make a sweet circuit! Thanks for the new ideas! I don’t like bench press either. I used to but now it has become obvious that my shoulders get most of the stimulation.
[...] went up around 200 pounds, no joke! i’m 19 years old and weight 180. By the way i liked your alternative to bench press, there was once a machine called a jammer with the same movement, but i haven’t seen one of [...]