Dave W 3 sets of these on a Stability ball as a warm-up. Couldn't use "working" weights as I bench press 220lb - 396lb normally and wouldn't dare try that on a Stab ball. Great stretch, but a very difficult exercise. Will try dumbbell flyes like this next week ;-)
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.
“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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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? :)
Hideki S encouraged this.
Why not ask for some advice from other Challenge takers, or read some of the Challenge guides first?OK, I'll keep working at it!
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