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How to Do Bench Presses Without a Bench

by
author image Lisa M. Wolfe
A mother of two and passionate fitness presenter, Lisa M. Wolfe had her first fitness article published in 2001. She is the author of six fitness books and holds an Associate of Arts in exercise science from Oakland Community College. When not writing, Wolfe is hula-hooping, kayaking, walking or cycling.
How to Do Bench Presses Without a Bench
Use a stability ball in place of a bench for bench press exercises. Photo Credit Comstock Images/Comstock/Getty Images

Performing a bench press without the bench is similar to eating a vegetarian taco. You alter the ingredients and still end up with a healthy meal. You can perform the bench press motion on various platforms and with alternative strength-training tools and still receive the same chest strengthening benefits. Regardless of which tool you use, select a weight amount that causes your final two repetitions to be challenging. You can perform bench presses two or three days a week as long as you allow for a day of muscle recovery in between workouts.

Step 1

Hold a dumbbell in each hand. Sit on top of a stability ball with your knees bent and feet on the floor. Walk your feet away from the ball so your back is on the ball and you are lying face up. Position the dumbbells next to your chest with your elbows bent below your body. Exhale, straighten your arms and press up the dumbbells. Inhale, bend your arms and return hands to start position. Repeat eight to 10 times and for two or three sets.

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Step 2

Use an exercise resistance band for a standing chest press exercise. Secure the middle of an exercise band around a pole, or place the middle of the band across your back. Hold one end of the band in each hand. Bend your elbows to a 90-degree angle and lift them out to the sides in line with your shoulders. Exhale, straighten your arms in front of you and stretch the band as you press your hands away from your body. Inhale, bend your arms and return to start position. Complete eight to 10 presses and two or three sets.

Step 3

Lie on the floor and perform a bench press. Lie face up with your knees bent and feet on the floor. Hold a dumbbell in each hand and extend your straight arms toward the ceiling and in line with your shoulders. Inhale and bend your elbows out to the sides in line with your shoulders until your elbows contact the floor. Exhale, straighten your arms and return to start position. Complete eight to 10 repetitions and two or three sets.

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References

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