[ / / / / / / / / / / / / / ] [ dir / agatha2 / animu / arepa / ausneets / tacos / vg / vichan / zoo ]

/fit/ - Fitness, Health, Exercise, Dieting, etc

You’re gonna make it.
Name
Email
Subject
Comment *
File
Password (Randomized for file and post deletion; you may also set your own.)
* = required field[▶ Show post options & limits]
Confused? See the FAQ.
Embed
(replaces files and can be used instead)
Oekaki
Show oekaki applet
(replaces files and can be used instead)
Options
dicesidesmodifier

Allowed file types:jpg, jpeg, gif, png, webm, mp4, swf, pdf
Max filesize is 16 MB.
Max image dimensions are 15000 x 15000.
You may upload 5 per post.


File: a42b20de9a4f147⋯.gif (78.25 KB, 160x120, 4:3, DBBenchPress.gif)

afe86a  No.139067

How can I do bench press without a bench? The sticky doesn't say.

It looks like my elbows would have to move below my back through the floor.

05df11  No.139069

Isn't that just a pushup.


afe86a  No.139070

>>139069

Of course not. It's facing the other way and can use less than body weight.


2428dd  No.139071

>>139067

>How can I do bench press without a bench?

Line up stools, milk crates, etc in a row and lay back down on it.


afe86a  No.139072

>>139071

I don't have anything like that.

When I say "without a bench", that includes a bench I make myself.


c85321  No.139084

File: 277ce746fcaf45e⋯.jpg (4.47 KB, 312x161, 312:161, (Figure 1) floor press.jpg)

File: b98d8a65abde05f⋯.jpg (60.17 KB, 319x334, 319:334, (Figure 2) Olympic ring fl….jpg)

File: b16e067ae3f076a⋯.jpg (36.31 KB, 535x401, 535:401, (Figure 3) Olympic ring fl….jpg)

File: 701d095917f689a⋯.jpg (24.74 KB, 252x321, 84:107, (Figure 4) dips-Vince Gira….jpg)

File: 649208a636cd6e8⋯.jpg (37.71 KB, 400x548, 100:137, (Figure 5) T-bar rows.jpg)

The original maneuver that evolved into the bench press was not done with any more equipment than a barbell. While floor presses today are usually received from a rack which is low to the ground, the press of olde was mounted by an initial hip thrust (Figure 1) to put it into a favorable position for either bracing or pressing with the arms.[1] It was a much more dynamic movement than the bench press of today, as in many settings it did not matter how the bar reached the final locked elbows position—just that it did by any means necessary. Such a practice is dangerous without a "full coverage" safety rack to catch failed attempts of course,[2] and if you could get a decent rack for such a special purpose, you just as well may have procured a bench.

Unless you need to participate in powerlifting competition—or the much more common dick waving competition—a bench is not strictly needed for chest development, period. Although you would do well to at least obtain Olympic rings or bars suitable for dips—parallel, angled, or preferably adjustable—for doing flyes (on the rings) (Figures 2 & 3) and dips (on either), (Figure 4) improvisation leads one down surprising paths. In the past, I have made it a personal challenge to determine how one can get along with only a barbell and nothing more. Dips were always an option though, so I got by with them as one of the few "impurities" of my routine. But with dip bars alone, I felt there was some neglect for the upper chest region.

Enter the "landmine" family of barbell exercises. Such a simple idea. Place one end of a barbell in a corner and load weights on the other end. Now you have something halfway between a lever and a dumbbell. Even though Arnold Schwarzenegger has been witnessed by many doing his famous T-bar rows,[3] (Figure 5) it occurs to few people today to use a barbell in this manner. Now while standing it is possible to target the upper chest—albeit one arm at a time—especially if one uses the appropriate posture to activate the pectorals more than the deltoids. Without the correct posture, it becomes a glorified one-armed overhead press that targets the shoulders, however.[4]

Restriction to a singular one-armed movement may become boring though. Yet there is still another option, and many would know of it—if it weren't all but forgotten. In the 1950s, Olympian weightlifters were rapidly converging on an advanced strategy for an exercise now cast aside since 1972 when it was removed from competition—the clean and press (not the more well known clean and jerk). A strange sight to behold, in the quest for more and more weight, athletes were beginning to bend backwards—not unlike limbo—in order to press the barbell more with the stronger muscles of the chest (while standing!).[5] While it could still be a fairly shoulder dominated movement at times, the potential for it to be both a missing piece in a routine and to activate large swaths of musculature simultaneously—even the abs—is intriguing. Such a full body movement is a rare thing, and the price to safe admission would be much practice. For those seeking a break from monotony, dying on their feet could be the long awaited rebuttal to taking it lying down—on a bench.

Or you could just do pushups.

[1] https://www.youtube.com/watch?v=-6UxzKPixh8

[2] https://www.youtube.com/watch?v=7V13YUxV3u8 *

[3] https://exrx.net/WeightExercises/BackGeneral/LVTBarRowLM

[4] https://www.exrx.net/WeightExercises/Power/LVOneArmPress

[5] https://www.youtube.com/watch?v=ksm5_Z_HUEY

* Wherein the lifter narrowly misses breaking his ribs from a failed floor press without a safety rack.

Believe it or not the rounded back form of Arnold for this exercise is possible to do safely. Although, I don't recommend it if you are not healthy and limber or prone to injury.

https://exrx.net/Questions/DangerousExercises#Straight


3f7d75  No.139086

>>139084

>* Wherein the lifter narrowly misses breaking his ribs from a failed floor press without a safety rack.

Was he really at risk of hurting himself? It looked like he could've dropped it at any point and it would've missed his torso entirely. Isn't the point (or one of them) of doing floor press to avoid the need for a spotter?


c85321  No.139088

>>139086

>Was he really at risk of hurting himself?

Yes, if we go both by his own opinion of the matter and also observe how elevated his sternum is at the last moment before the drop. The abdomen and hips are largely safe, but unless the lifter prepares ahead of time by flattening his back, he is unlikely to escape without bruised ribs at a minimum should it fall towards the chest. The radius of a standard plate is not quite enough clearance for the average man to be safe—especially with the arched back form used for pressing with the mid and lower pectorals. I invite you to roll a loaded barbell over your torso next opportunity you have to see how close it is.

>Isn't the point (or one of them) of doing floor press to avoid the need for a spotter?

No, the original point was that benches hadn't caught on yet for the exercise. Later the point often became a way for powerlifters to get used to heavier weight while training their lockout for the standard bench press. Now new reasons arise: the exploration of old movements to either adapt to lack of equipment, to train different distributions of muscle groups (The glutes could be pressing that weight with you!) or to break monotony and have fun.


afe86a  No.139090

>>139084

>Or you could just do pushups.

I am not physically able to do pushups. My arms are atrophied. That is the reason I am even considering some form of press exercise.

Notice the OP image of a dumbbell bench press as opposed to the more common barbell. I have to start with much less than body weight.


0bb369  No.139091

>>139090

You can start by doing push ups on your knees or elevating your hands. If you have access to resistance bands you can use them as a counterweight to make the movement easier. If you can't do a push up then introducing the bench press isn't a safe option. You should find someone experienced to train with in person because you are so far behind that lifting weights could be unsafe.


18ed41  No.139092

>>139091

>the bench press isn't a safe option

He didn't say he was gonna press 225lbs.

He could start by pressing lightly, and as he gets stronger, do normal pushups.


4f00b2  No.139213

>>139067

build one

i built mine out of scrap wood and worked just fine


df4e30  No.139247

>>139067

I lie in my bed with legs hanging to do “““bench press”””. I know it is far from ideal, but it is better than doing nothing.


c3becc  No.139285

If you can't do one pushup yet, you can press from the floor with a little weak until you reach the ability to do 5 pushup.

Then you shouldn't bench press if you can't do at least 70 pushups in less than 15 minutes (you do some, you pause, but then you complete all 70 reps in less than 15 minutes).

At that point you should be able to load enough weight to make a bench necessary, so stop being a pussy and go to to the gym or buy one.

That's my opinion on how to approach chest development.


e20679  No.139287

File: 559c71694f75842⋯.jpg (60.24 KB, 1200x630, 40:21, pushupprog.jpg)

If you can't do pushups do easier pushups

I feel like I've answered this question like 5 times already and the year isn't even half way over. Start off with wall pushups if you have to and gradually adjust your angle. 3-5 sets of as many as you can at least 3x a week. Once you can do 3x15+ switch to a more difficult variation. Remember to focus on slow smooth motions especially when going down.


c85321  No.139309

File: f46b96a9c9a9c3e⋯.pdf (991.09 KB, press.pdf)

>>139084

I decided I would improve upon this post and have turned it into a pdf with 8 figures—all including captions with history tidbits—and 10 total references.

sage because reupload to rearrange pictures




[Return][Go to top][Catalog][Nerve Center][Cancer][Post a Reply]
Delete Post [ ]
[]
[ / / / / / / / / / / / / / ] [ dir / agatha2 / animu / arepa / ausneets / tacos / vg / vichan / zoo ]