help !!!

[tomhead69]

i want to start doing weights at home only benching but i only have a bar and weights and thats it i have no bench or anything
how can i use the weights but in a bench pressing way with out a bench

[JayCoe]

1) Just buy a bench, they're not expensive at all.

You coul lie down on your bed, legs off the bed, knees bent but this restricts the movement down. I mean if you're going to focus on benchpresses then just buy a bench because if something is in the name there's usually a reason for it.

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Essentially by doing a bench press you're only looking to build up your Pectoral major, Deltoid and triceps. So, here's some other exercises you can do to build these muscles without doing a benchpress (as you don't have a bench).

Dumbell Pullover - this will work out your back aswell as the muscles worked out in a benchpress.

Pressup - If you think these are useless then you're not doing them right, or enough, or too basic. Try clap press ups, diamond press ups and so on. They will work out these muscles too.

Military press - Wont do your pectorals but will do your delts, and triceps amongst other things.

Upright row - will do your delts amongst other things.

To be honest, the list is pretty endless. Just remember that you can work out each muscle which a benchpress does with other exercises and that you don't have to work out all 3 in one exercise.

I think you should reconsider focusing on bench presses because rule 1 of the gym is to never have a circuit which you do everytime unless it includes most muscles which few people can do in one session. Reason for this is your body is a system of muscles. I mean what use is a big ass bicep, say, if you have barely any tricep? Muscles don't work individually. You can also **** up your body by working out on one thing. When I used to go to an actual gym, as opposed to a boxing one, you'd always see a few idiots who chose a favouroite muscle and just worked on it unless they look ******. Saw a short slim kid with muscle arms...Looked like a mutant. I've seen a guy with massive pectorals but everything else was just normal, made the rest of his body look out of proportion. That's just looks. Also, think about your body. I have been told as a rule of thumb do x 2 what you did on the front, on the back...Basically if you work out your pecs, work out your upper back and shoulders x 2 (harder to build). So basically, focusing on a bench press can lead to back problems and poor posture (you'll lean forward). The entire body is one, can't be split up.