Chest workout without bench press

zl214 · 12-28-2006, 12:51 AM

so I am sick of doing bench press movement of any kind. really want to have a break from it.

I am trying to have a chest workout withous bench press movement at all. is that possible?

so far i only come up with two exercises.

push-up for warming-up
weighted dips.

any other suggestions?

KarlW · 12-28-2006, 01:06 AM

Apart from dips there is really no other mass builder than some form of horizontal press. Not sure if you like machines or not but you could use the chest press. You can try flyes, cable X overs, but pressing is the main chest builder.

mike456 · 12-28-2006, 10:48 AM

Quote:

Originally Posted by KarlW

Apart from dips there is really no other mass builder than some form of horizontal press. Not sure if you like machines or not but you could use the chest press. You can try flyes, cable X overs, but pressing is the main chest builder.

DB Flys will do the same for your chest as bench press, or if anything more, especially if you tuck your elbows when benching.

**P-funk** · 12-28-2006, 11:05 AM

lots of variety of push ups you could try. feet elevated, hands on ball, feet on ball, one hand on med. ball, one hand on med. ball rolling back and forth between hands during each rep, push up with rotation, push up with hands on DBs with rotation, push ups with hands on DBs with row, spiderman push ups, blast strap push ups, push ups on one leg.

then all of these can be done with a weighted vest to help load yourself.

AKIRA · 12-28-2006, 11:17 AM

Quote:

Originally Posted by P-funk

lots of variety of push ups you could try. feet elevated, hands on ball, feet on ball, one hand on med. ball, one hand on med. ball rolling back and forth between hands during each rep, push up with rotation, push up with hands on DBs with rotation, push ups with hands on DBs with row, spiderman push ups, blast strap push ups, push ups on one leg.

then all of these can be done with a weighted vest to help load yourself.

That one still kicks my ass.

I see he doesnt want to do bench press, but does this exclude dumbell pressing? I am real surprised no one has even farted a hint about them.

camarosuper6 · 12-28-2006, 11:18 AM

I like dumbell and hammer for variety.

Dips are great too, although my triceps take over most of the movement, regardless of my positioning.

Spud · 12-28-2006, 11:45 AM

I don't see how the pushup movement differs from a bench press movement, you hyporcrite.

**P-funk** · 12-28-2006, 12:01 PM

Quote:

Originally Posted by Spud

I don't see how the pushup movement differs from a bench press movement, you hyporcrite.

it is still a horizontal press....i thought you just wanted to stop benching for a few weeks and replace it with another horizontal press, so I was giving you some option.....or like Akira said, you could use dumbells.

Push ups differ from bench press in that they are a closed chain exercise and allow for full movement at the scapula, rather than having it fixed down, like when you bench press.

depaul · 12-28-2006, 12:10 PM

Quote:

Originally Posted by P-funk

then all of these can be done with a weighted vest to help load yourself.

Yeah, push ups are one thing I did when I got sick of benching (I know it's still a pressing movement, I just wanted variety of exercise) and instead of using a weighted vest to add intensity I had my partner put a couple of plates on my back. Not only is it really heavy, but you have to keep form to balance the plates.

Spud · 12-28-2006, 01:20 PM

Quote:

Originally Posted by P-funk

it is still a horizontal press....i thought you just wanted to stop benching for a few weeks and replace it with another horizontal press, so I was giving you some option.....or like Akira said, you could use dumbells.

Push ups differ from bench press in that they are a closed chain exercise and allow for full movement at the scapula, rather than having it fixed down, like when you bench press.

Really? Maybe I do pushups or bench press differently differently. They feel like the same exercise to me.

**P-funk** · 12-28-2006, 01:44 PM

Quote:

Originally Posted by Spud

Really? Maybe I do pushups or bench press differently differently. They feel like the same exercise to me.

they are the same movement. The difference is what is happening at your scapula.

Spud · 12-28-2006, 01:49 PM

I tend to push my scapula outwards with the bench press too. I find that that way, my serratus gets some work in.

**P-funk** · 12-28-2006, 01:56 PM

Quote:

Originally Posted by Spud

I tend to push my scapula outwards with the bench press too. I find that that way, my serratus gets some work in.

yea, it is just a little harder when you are locked down with a barbell and your back is on the bench. Also, most people keep their shoulder blades pinned together when they bench.

Spud · 12-28-2006, 02:41 PM

I agree, it is also a bit uncomfortable.

Aside though, nothing beats pushups for chest development. Even though they are the same movement, the bench press does not develop my pecs as well. Don't give me this shit about excessive volume and what not, the results spoke for themselves. 25x4 pushups every other day made my chest much fuller than doing several sets of BP once or twice a week.

AKIRA · 12-28-2006, 03:15 PM

Everything can work, but its only for a while.

zl214 · 12-28-2006, 06:55 PM

Quote:

Originally Posted by P-funk

lots of variety of push ups you could try. feet elevated, hands on ball, feet on ball, one hand on med. ball, one hand on med. ball rolling back and forth between hands during each rep, push up with rotation, push up with hands on DBs with rotation, push ups with hands on DBs with row, spiderman push ups, blast strap push ups, push ups on one leg.

then all of these can be done with a weighted vest to help load yourself.

Most of these variations sounds foreign to me. Not really sure how to do them.

so are you suggesting for chest day, just do many sets of different variation of push-ups and dips.

zl214 · 12-28-2006, 07:01 PM

Quote:

Originally Posted by AKIRA

That one still kicks my ass.

I see he doesnt want to do bench press, but does this exclude dumbell pressing? I am real surprised no one has even farted a hint about them.

Thanks for that.

i am just sick of the pressing movement while laying on my back. so just trying to avoid that with either a BB or a pair of DBs.

**P-funk** · 12-28-2006, 07:01 PM

Quote:

Originally Posted by zl214

Most of these variations sounds foreign to me. Not really sure how to do them.

so are you suggesting for chest day, just do many sets of different variation of push-ups and dips.

I am not suggesting having a chest day at all. I am not suggesting doing all these varieties either.

You know what I do when an exercise sounds foreign to me? I look it up.

**P-funk** · 12-28-2006, 07:02 PM

also, if you just think about them, most of them are common sense.

zl214 · 12-28-2006, 07:12 PM

geez...P, you literally replied within 30sec. so much dedication

thanks everyone for the input.

so how is this workout on chest (not a chest day) looking.

warm-up with a few sets of normal push-ups.

weighted dips
4 sets X 6reps

Db flies.
3setsx10 reps

push-up with hands close togather.
1 rep before failure X 4 sets ?

skull crusher
4x6 (i think this is a chest movement, isnt it?)

depaul · 12-30-2006, 05:12 AM

Quote:

Originally Posted by zl214

geez...P, you literally replied within 30sec. so much dedication

thanks everyone for the input.

so how is this workout on chest (not a chest day) looking.

warm-up with a few sets of normal push-ups.

weighted dips
4 sets X 6reps

Db flies.
3setsx10 reps

push-up with hands close togather.
1 rep before failure X 4 sets ?

skull crusher
4x6 (i think this is a chest movement, isnt it?)

Skull crusher is a tricep movement.
http://www.exrx.net/WeightExercises/...gTriExtSC.html

You are probably thinking of pullovers, which actually would be a great exercise for chest that I don't think anyone's mentioned yet.

This workout would probably be too much volume for me personally, but it depends on how often you plan on doing it and what your body responds best to.

This probably should have been posted earlier (my excuse = caught stomach bug

, probably just lost about 10 lbs of muscle as I haven't eaten in over a day), but you might find this page useful:
http://www.exrx.net/Lists/ExList/ChestWt.html

12-28-2006, 12:51 AM	#1
zl214 Registered User Join Date: Oct 2004 Posts: 144	Chest workout without bench press BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com so I am sick of doing bench press movement of any kind. really want to have a break from it. I am trying to have a chest workout withous bench press movement at all. is that possible? so far i only come up with two exercises. push-up for warming-up weighted dips. any other suggestions?
zl214 Registered User Join Date: Oct 2004 Posts: 144

12-28-2006, 01:06 AM	#2
KarlW My Little Man Join Date: Jul 2002 Location: Sydney Oz Posts: 1,030	Apart from dips there is really no other mass builder than some form of horizontal press. Not sure if you like machines or not but you could use the chest press. You can try flyes, cable X overs, but pressing is the main chest builder.
	What this means is that when we drop a ball and it falls to the ground, it wasn't the ball that moved (down to the ground), but the ground that moved (up to the ball)

12-28-2006, 11:05 AM	#4
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,227	lots of variety of push ups you could try. feet elevated, hands on ball, feet on ball, one hand on med. ball, one hand on med. ball rolling back and forth between hands during each rep, push up with rotation, push up with hands on DBs with rotation, push ups with hands on DBs with row, spiderman push ups, blast strap push ups, push ups on one leg. then all of these can be done with a weighted vest to help load yourself.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

12-28-2006, 11:18 AM	#6
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,325	I like dumbell and hammer for variety. Dips are great too, although my triceps take over most of the movement, regardless of my positioning.
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

12-28-2006, 11:45 AM	#7
Spud Registered User Join Date: Nov 2005 Location: Hart House! Posts: 753	I don't see how the pushup movement differs from a bench press movement, you hyporcrite.
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12-28-2006, 01:49 PM	#12
Spud Registered User Join Date: Nov 2005 Location: Hart House! Posts: 753	I tend to push my scapula outwards with the bench press too. I find that that way, my serratus gets some work in.
	No Milk, no. Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal

12-28-2006, 02:41 PM	#14
Spud Registered User Join Date: Nov 2005 Location: Hart House! Posts: 753	I agree, it is also a bit uncomfortable. Aside though, nothing beats pushups for chest development. Even though they are the same movement, the bench press does not develop my pecs as well. Don't give me this shit about excessive volume and what not, the results spoke for themselves. 25x4 pushups every other day made my chest much fuller than doing several sets of BP once or twice a week.
	No Milk, no. Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal

12-28-2006, 03:15 PM	#15
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,438 Photos: 3	Everything can work, but its only for a while.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

12-28-2006, 07:02 PM	#19
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,227	also, if you just think about them, most of them are common sense.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

12-28-2006, 07:12 PM	#20
zl214 Registered User Join Date: Oct 2004 Posts: 144	geez...P, you literally replied within 30sec. so much dedication thanks everyone for the input. so how is this workout on chest (not a chest day) looking. warm-up with a few sets of normal push-ups. weighted dips 4 sets X 6reps Db flies. 3setsx10 reps push-up with hands close togather. 1 rep before failure X 4 sets ? skull crusher 4x6 (i think this is a chest movement, isnt it?)
zl214 Registered User Join Date: Oct 2004 Posts: 144

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