The reason is: an adjustable gym bench can do everything a flat bench can do, but it can also adjust to a bunch of other angles. So whether you love to hit multiple bench press angles, do chest supported rows, like skull crushers or appreciate the seated shoulder press, an adjustable weight bench can do it all.
The best alternatives to bench press are weighted pushups and weighted dips and nothing else.
Ring Push-Up
Gym rings are one of the most versatile tools you can invest in for building your body and a great bench press alternative. In many ways, ring push-ups really are just an inverted bench press.
Replacing an exercise bench with a Swiss ball is not a guarantee for increased trunk muscle activation during upper body strength exercises. There does not appear to be a consistent, generalized response to the addition of a Swiss ball.
Yes, but you are better off doing them on the floor. The bed will sink in and not support the spine enough to safely execute the barbell bench press. From the floor your thoracic lumbar will be MUCH better supported to perform the lift.
Workout Benches 101
Flat benches lie completely horizontal, parallel to the ground. You can't adjust the bench angle of a flat utility bench. Incline benches can lie flat or at an angle.
An adjustable weight bench is designed specifically for weightlifting, providing stability and support so you can lift heavy and lift safely. Plus, you won't have to worry about explaining to your neighbor why you accidentally turned their ottoman into a pancake.
Bench pressing isn't a one-size-fits-all exercise. Factors such as age, gender, fitness level, and training history contribute to the amount you should be able to bench. The average male beginner might aim to bench press 135 lbs. A beginner female, on the other hand, might start with a 65 lbs lift.
How do you bench press with no bench? For most trainers and coaches, the obvious answer is the floor press. While the floor press is a fine choice, it's not without its drawbacks. The exercise forces a limited range of motion since the elbows can't travel past the body.
“Dumbbells are a great option and a nice substitute.” Dumbbells can also be more helpful for developing your pectoral muscles individually, regardless of any muscular imbalances, Gentilcore said.
To start, lie with your back on the floor and get underneath a barbell. Lying similar to how you would while benching, remove the bar from the rack, squeeze the barbell, and pull your elbows down toward your torso. Without arching your back, drive the weight until your elbows are fully extended. That's 1 rep.