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20120305222322-the-bench-less-bench-press

The Bench-less Bench Press

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

  1. No more than 30 seconds rest between sets and hold bench position
  2. Ideally have a spotter there so if you lose your balance they can grab the weights
  3. Not all types of physical activity are suitable for everyone. Users take Challenges and training advice at their own personal risk.

Related Exercises

Training for the following exercises will be automatically logged against this Challenge:

Exercise Ball Exercises and Barbell Bench Press

View rules and related exercises

Recent advice

“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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Dave W The Bench-less Bench Press Challenge

Contributorgold 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 ;-)

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Gem W The Bench-less Bench Press Challenge

Contributorgold 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? :)

Jeff C encouraged this.

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Cags R The Bench-less Bench Press Challenge

Playmakergold 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...

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46 takers

  • Doug
  • danie
  • Jeanette
  • Mimi
  • Eric
  • Enrico
  • Leslee
  • Jean-Luc
  • Russell
  • Darlene
  • Tom
  • Johannes
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Challenge creator

Cags R

created the challenge

5th March 2012

20140811112945-cags

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