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If you are just starting out select dumbbells that are more moderate in weight to avoid injury.

How to bench press without a bench. This is one of the most basic pain free ways of pressing that decreases the amount of stress on the anterior shoulder girdle while also allowing you to go heavy. This is not a good setup for lifting super heavy. Most guys panic when they won t have access to a bench for chestday but here are 5 floorpress substitutes from mh fitness director bj gaddour bjgaddour.

If your bench press has hit a plateau the floor press is a sure fire way to completely break that barrier down. Again that goes back to the fetish with being able to bench press a ton of weight. 5 ways to bench without a bench.

Simply lie with your back on the floor and get underneath the bar to perform the pressing movement in the same manner as a conventional bench press. Thumbs around the barbell at all times when you re bench pressing. Here are six floor press variations that ll allow you to go heavy and more importantly allow your shoulders to heal.

1 barbell floor press. Set the safety pins or arms so that they re slightly lower than where the barbell would be when touching your chest. Press a pair of dumbbells the same way you would on a bench and enjoy the extra workout that comes from having something unstable underneath you.

Take your dumbbells in hand and extend your arms straight above your chest muscles. Lay flat on a firm surface. If you re benching alone never bench without a power rack that you can attach safety arms or pins to.

By benching without a bench. But we train it like it is. Chest workout without bench press.

Always use safety arms or pins.

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