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How can I perform a bench press at home without equipment?
Answered by verified global health professionalsDr. Arshad ArfinGeneral physician · 2 years of expPush-ups are an excellent bodyweight exercise that mimics the bench press, targeting the chest, shoulders, and triceps. Start with basic push-ups, placing your hands slightly wider than shoulder-width apart, and lower your chest to the floor before pushing back up. For added intensity, try elevated push-ups by placing your hands on a raised surface, or decline push-ups with your feet elevated. You can also use household items, such as filled wate... Read more
- Here are some ways to improve your bench press without equipment12:
- Turkish Get-Ups: This exercise strengthens your shoulder stability and your core.
- Wall Walk-Ups
- Prone Shoulder Presses
- Diamond Push-ups
- Lizard Push-ups
- Tripod Crab Reach
- Down Dog
- Plank Push-ups
- Increase weight: If you're using items like water bottles or book bags for the bench press, you can gradually add more weight to increase the resistance.
- Increase reps: As you get stronger, try to do more reps per set.
- Change the position of the hands: By changing the position of your hands in the bench press, you can work different muscles.
Learn more:âś•This summary was generated using AI based on multiple online sources. To view the original source information, use the "Learn more" links.9 Ways to Improve Your Bench Press Without Weights
- Turkish Get-Ups You don’t need a kettlebell or dumbbell for Turkish get-ups to strengthen the heck out of your shoulder stability and your core. ...
barbend.com/improve-bench-press-without-weights/Here are some ways to progress on the bench press without a bench:
- Increase weight: If you're using items like water bottles or book bags for the bench press, you can gradually add more weight to increase the resistance. ...
lifestyle.fit/en/present/urban-sport/bench-press-with… - People also ask
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