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health advisory Hospital Mens Health 2007-11-15 4:32:44

all I have is a bench press no dumbells.

Answer:

well, here's what i do. you'll find it works more than the chest, because i like to stick to the basics, but its great for packing on some mass. try doing it in this order, but you can fit it into your program anyway you choose.

always to a warmup set before starting a working set

3x sets pushups at 25 reps

rest

3x sets "normal grip" bench press (shoulder width grip) at 10 reps each

3x sets "incline" bench press at 10 reps each

3x sets "wide grip" bench press (as wide as you can go) at 10 reps each

3x sets "decline" (if available) at 8 reps each

3x sets narrow grip bench press (grip right at the start of the gnurling of the bar, or about 6 inches apart - use light weight and squeeze like crazy at the top of the motion) do about 12 reps

well, hope this helps!

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It's not going to help develop much. You could press what ever weight you can once a couple times. Then add some weight and have help to lift it with a spotter.

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Do push ups with a fat girl sitting on your back.

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does your bench go incline or decline?

If it can, you can vary from incline to straight to decline and from wide grip to normal grip to close grip.

If it does not change inclination, you can probably change it by putting something below the bench (either in front or back) but this might be risky. d:

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Pushups and bench presses. Get some dumbells or fill two gallon milk jugs with sand and do chest flys.

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Do slow push ups, vary the movements. Go down on a 3 count, come up on a 5. Work until near failure. Then stretch.

Get creative with it, you'll get great resistance and quick results.

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since u got a bench press u can do.brench presses

oh and pushups those help

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10 sets of bench. Guaranteed results.

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