Gem W I actually used my dining table chairs because I had neither a bench or a ball. O_o Worked slightly. I think the ball would have been better, but use what you have right? :)
Want to do some weights but have no bench? Well don't worry, just grab a Swiss ball, balance your head and shoulders on it, pull you bum up so you're nice and flat and voilà one bench!
Pick weights which you're comfortable with and do 3 sets of 10 upward presses - the same as you would on a bench press but using a weight in each hand rather than a lifting bar (weightlifting terminology needed!)
The Bench-less Bench Press Challenge rules
- No more than 30 seconds rest between sets and hold bench position
- Ideally have a spotter there so if you lose your balance they can grab the weights
- Not all types of physical activity are suitable for everyone. Users take Challenges and training advice at their own personal risk.
Recent advice
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Melanie W
“i love this version of bench press as it forces you to maintain tightness in yr abs throught the exercise .. allowing no cheating of pushing through yr back ... ”
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Steve B logged some Fitness & Training training on 26 Dec 2012
3 x 12 reps. very wobbly. A wider foot stance helps, but still you gotta watch out or you'll take a spill!
encouraged this.
James B Yesterday-3 sets 45lbs. 19-15-12 reps respectively.
encouraged this.
Louise F Tried this out this morning - one to keep in my routine, I think!
Hideki S encouraged this.
Cags R created the The Bench-less Bench Press Challenge
Want to do some weights but have no bench? Well don't worry, just grab a Swiss ball, balance your head and shoulders on it, pull you bum up so you're nice and flat and voilà one bench!
Pick weights which you're comfortable with and do 3 sets of 1...
encouraged this.
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