Chest exercises / program - no bench

FrPhelimYoung

Hi Folks

I’ve manage to scrounge together a reasonable home set up but the bench I had was “removed” last week. Left the garage door unlocked and it was open the next day with my bench gone. Desperate times I suppose. Not going to sweat it. It’s bleedin’ gone, if that’s the worst that happens to me during this so be it.

Anyway I’ve a rack, barbell and plates with other bits and bobs.

Can anyone give some recommendations for alternatives for a chest workout without the bench? Already using the floor press. Any advice is greatly appreciated.

Thank you.

sp00k

FrPhelimYoung wrote: »

Hi Folks

I’ve manage to scrounge together a reasonable home set up but the bench I had was “removed” last week. Left the garage door unlocked and it was open the next day with my bench gone. Desperate times I suppose. Not going to sweat it. It’s bleedin’ gone, if that’s the worst that happens to me during this so be it.

Anyway I’ve a rack, barbell and plates with other bits and bobs.

Can anyone give some recommendations for alternatives for a chest workout without the bench? Already using the floor press. Any advice is greatly appreciated.

Thank you.

Did you report it stolen at least? It'll probably be up on DoneDeal or adverts at a premium rather than being made use of...


As for chest exercises I've been doing resistance band work and bodyweight exercises. Couple of guys on YouTube are good, Athlean-X guy I forget his name, and Jeremy Ethier.

VonLuck

Could always do the old reliable press up. Can position your feet up on a chair to make it more challenging, or try to raise your feet even higher to replicate an incline press.

dastardly00

Wide arm dips using two chairs (or other objects) would particularly work your chest muscles. Put on a backpack with weights to make them harder.

Alf Veedersane

Change width of hand placement (normal, wide, close).

Elevate feet.

Slow the tempo, e.g. 3 seconds down

Weighted (put books or whatever in a backpack)

Cill94

Here's what I would do for an upper body day (dedicating a full day to chest is inefficient imo):

A1) Overhead Press
A2) Chins

B1) Dips / Push-Ups
B2) Row of choice

C1) Pec Flye
C2) Reverse Flye
C3) Curls/Tri Extensions