How To Without bench presses you can build your arms and chest.
The bench press is a great way to increase your chest and arms strength.If you don't have the right equipment, are looking to work out different muscles, or simply want to try some alternatives to this classic workout, you are in luck!If you want to do a simple arm and chest workout, try some bodyweight exercises.You can use the machines at the gym for an assisted workout.
Step 1: Push-ups are a great way to build strength.
The push-up is a great workout for your chest, arms, and core.You should kneel on the floor or an exercise mat with your feet behind you.Put your legs out behind you with your toes resting on the floor and position yourself so your shoulders and elbows are directly above your wrists.Slowly lower your body to the floor using your arms, keeping your back and legs straight.Slowly push up through your arms.As you get more comfortable with push-ups, aim for 15-20 reps when you first start.Start with push-ups where you keep your knees on the floor and just lift your upper body and hips.You can move to full-body push-ups as you build strength.Medicine ball push-ups with both arms or just one, single leg raise or scorpion push up with one hand positioned in front of the other are examples of more powerful workouts.
Step 2: Improve your strength with exercises.
If you don't have the strength in your shoulders to do arm and chest workouts, you can use closed kinetic chain exercises.To target your chest and shoulders with a CKC parascapular exercise, kneel down with your knees and feet hip width apart and your toes on the floor.Lean forward and place your hands on the mat with your shoulders and fingers facing forward.Keep your spine straight and tighten your core.If you want your fingers to be facing inwards, you need to move your right hand forward.Hold this position for a short time and then move your arm under your shoulder.If you want to do more reps with your left arm, you need to repeat the arm movement twice.You can make the exercise more challenging by doing it in a pushup position.Lower your shoulder toward the floor on the opposite side from the hand that is moving forward.
Step 3: Bench dips strengthen your pecs and triceps.
You only need a bench or chair and your own body weight to do this strength-building exercise.You can hold the seat on either side by sitting down on the chair or bench.If you want your knees to be bent at a 90 angle, position them so that they are hip-width apart.Slowly move your feet forward until your butt is off the chair, then lower your bottom to the floor and support yourself with your hands.Keep your elbows tucked back behind you by bending them to a 90 angle.Push back to your starting position.Try to do 10 reps of this exercise.The dips can be done while sitting on the floor instead of on a bench.If you want to do a more challenging exercise, keep your legs straight out in front of you.If you have a previous shoulder injury, bench dips can be hard on your shoulders.Discuss with your doctor if you can do this exercise safely.
Step 4: Use inchworms to build upper body strength.
The exercise will work your arms, shoulders, back, and chest.If you want to do inchworms, you need an experienced trainer to make sure you do them correctly.To perform the inchworm, start in a standing position with your feet together and tighten the muscles in your abdomen and back.Don't lock your knees.Lift your arms out in front of you and touch the floor with your palms and fingertips.Keep your back straight and your knees bent.Keep your feet planted until you are in a push-up position, then do a full pushup.With your arms extended and your hands on the floor, walk your feet forward until you see that your bottom is up in the air.You can repeat the exercise until you move about 30–45 feet from your starting position.
Step 5: plank-ups are a great way to increase your workout.
Building strength in your core is one of the best things you can do.Combine them with push-ups to get a great workout.Start in a push-up position with your back straight and your legs out behind you.Slowly lower yourself down onto your forearms, so that you can rest on your elbow in a plank pose.Carefully push yourself back up into a push-up position by opening your hands and pressing your palms against the floor.If you can't do that many, aim for less than 10 reps.As you get more comfortable with the exercise, increase the number of reps.During this exercise, keep your back and legs straight.Don't put your butt up in the air.
Step 6: Stand up your arms with seated bicep curls.
If you want to target your biceps, sit on a chair or bench with a pair of dumbbell in each hand.With your palms facing forward, let your arms hang down straight at your sides.Curl the dumbbells up toward your shoulders by bending your elbow.Hold the position for 1-2 seconds, then lower your arms.Keep your wrists straight as you do the curls.As you raise your arms, hold your breath for a few seconds at the top of the curl, then slowly inhale, you may find it helpful to exhale.Aim to do 3-4 sets of reps.
Step 7: If you want to work your shoulders, arms, and chest, try seated overhead presses.
With your feet firmly planted on the floor, sit on a chair with a back support and hold a dumbbell in each hand.Tighten your core, exhale, and slowly lift the dumbbells up to your shoulders, keeping your palms forward and your elbows bent out to the sides.Pull your shoulder blades back.exhale again as you slowly raise the dumbbells by pushing straight up until your arms are fully extended toward the ceilingYour shoulders should be lined up with your wrists at the top of the press.Bring the dumbbell back down to your shoulders as you bend your elbow.You should keep your back straight and wrists neutral as you do this exercise.When you think about building your chest, you usually think of your pecs.The overhead press helps strengthen the serratus anterior.These muscles are on the sides of your ribcage.
Step 8: Work out your entire upper body with uppercuts.
Stand with your feet hip-width apart and grab a dumbbell in each hand.Tuck your elbow in close to your body.Push your foot into the ground and raise your arm in an uppercut motion, keeping your elbow bent at a 90 angle.Slowly pivot back to your starting position after raising your elbow to shoulder height.Turn your body left when you repeat with your right arm.This exercise works your arms, shoulders, back, and chest.Try to do 3 sets of 10 reps.
Step 9: The focus should be on your pecs.
You can lie back on an inclined bench with a pair of barbells or kettle bells in your hands.Keep your shoulders back and press the weights together as hard as you can at the center of your chest.While still squeezing the weights tight together, push them straight out from your chest.Take the weights out of your chest.You should use a weight that is heavy enough that you can push it hard, but not so heavy that it will hurt you.The bench press can cause stress on your shoulders if you don't engage your pectoral muscles in the weighted exercise.This is a good workout for your chest.
Step 10: If you want to target your chest and shoulders, use bottom-up presses.
Stand with your feet hip-width apart and your right foot slightly forward, holding a kettle bell.The weight of the kettle bell should be facing straight up if you hold it in your right hand.Put your body weight on your right foot and push up through your elbow to raise the bell kettle above your head.Slowly lower the weight by bending your elbow.Do 15-20 reps, then switch to the other side.The exercise helps build strength in your forearms and rotator cuff.It is easy on your joints.
Step 11: The pec deck machine can be used to build your chest.
The pec deck is a great way to strengthen your chest muscles.Stand on the machine's seat with your back against the support and knees shoulder width apart.Lift your elbows to shoulder level and bend them at a 75-90 angle, then rest them on the rotating arm pads or wings.Slowly return your arms to the starting position by holding onto the grips and pushing the wings inward.A set of 12-15 reps is what you should aim for.If you have a history of shoulder injuries, talk to your doctor or an experienced trainer.
Step 12: You can get a deep pectoral workout with bent cable.
One of the best workouts for your chest is cable crossovers.Stand with your feet hip-width apart and one leg slightly forward.Keeping your hands below your shoulders and your elbow slightly bent, grab a handle on the cable machine.Slowly bring your arms down and forward until you reach a point where your hands are not touching each other.Slowly return to the starting position.As you cross your hands over, keep your body still.Try to do at least 12 reps.
Step 13: A bicep curl is a great way to increase your upper arms strength.
This exercise can help strengthen your shoulders, lats, and core.The weight machine has a bar on it.Slowly bring the weight up until your elbows are bent at a 90 angle, then return to your starting position.Make sure to keep your wrists straight.As you build strength and get used to the exercise, do more than 12 reps.
Step 14: You can work your body with standing anti- rotation presses.
Stand at a cable pulley machine with your feet hip-width apart and your knees bent, facing the pulley at your right.Keeping your fingers interlaced, grab the pulley with both hands.As you push the pulley handle forward, keep your back straight and your elbow straight at chest level.Slowly pull your elbows back in after holding for a few seconds.Try to do at least 12 reps of this exercise.