by Thomas Kurz
What resistance exercise, that I can do without a spotter, simulates a bench press? I am trying to develop my upper body. I am an extreme novice and know nothing about weightlifting. I would like to do an exercise that develops my chest. But I don’t like to work out with anyone else because the weightlifters scare me. I don’t need someone pushing me to do something and risk hurting myself. And I don’t want to be humiliated because I have trouble lifting the bar without the weights.
The best alternative to a bench press would be a push-up. There is a greater variety of push-ups than of bench presses, so you can surely substitute any kind of a bench press with a suitable push-up. But before you begin doing many push-ups and increasing their difficulty, you should make sure you can do them safely. To do so, go through all the tests and exercises shown in the videos listed below. Do every exercise shown in those videos until you have the perfect score on every test. When you do, you will be ready to do push-ups, pull-overs, pull-ups, and other exercises for strengthening the chest and shoulders.
Eventually, if you train well, you may be able to do push-ups like this girl:
Rational strength training is covered in-depth in Stadion books Science of Sports Training and Explosive Power and Jumping Ability for All Sports, and in the video Flexibility Express.
If you have any questions on training you can post them at Stadion’s Sports and Martial Arts Training Discussion Forum