What Should I Substitute Bench With? - Starting Strength Radio Clips
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- เผยแพร่เมื่อ 24 ก.พ. 2020
- If you don't want to bench what should you do instead?
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Use the fear of death as motivation to not suck.
Or use dumbbells.
Do you even Smith machine? 😆
@@bmstylee Smith machine is an excellent way to get killed on the bench. If you do free weights and you have enough sense not to collar the bar you can just tilt the bar to one side and slide the weights off.
Heavy benching with dumbbells is a pain in the ass to get set up, and to get small enough incremental for a beginner. If the beginner don't have a proper rack what are the chances they have an accurate, incremental dumbbells set? Your proposition demonstrates a lack of understanding of the SS program.
@@dinhdatVN Get a set of 16" long, standard 1" diameter threaded dumbbell handles. It'll cost about $1 per pound, cheaper if you are patient on Craigslist. And you can microload with 2.5 lb plates and 1lb wrist weights. It's pretty simple and cheap.
I built most of my squat originally without safeties. No shame in that you learn to respect the weight. That said don't do it kids.
LMAO: "Maybe spotters can catch it on the first bounce" then gives that evil little chuckle!!! Rip, you're the best !
Rip has written favorably about dumbbell press before. I wonder why he didn't mention it here.
holy fucking shit its you, was curious after your video about diet/strength as to what your strength literature experience consisted of. i am glad starting strengthis part of it, we are in good hands
He likes it but you can’t load it to the same weight as the barbell
@Bench Press he means the same absolute load, as in someone who benches 315 will still have trouble repping even 100lb dumbells for 12 reps. less overall demand/stimulus for adapation even though its still very difficult
@@TheMonk111 Hah, thanks! I love Rip as a persona - his profound lack of tolerance for bullshit, etc. But I also think he has an unfortunate anti-science streak, and while some of his criticisms of the exercise physiology establishment strike me as legitimate, I also think he should be a bit more humble. His approach is very "common sense" oriented, but the thing about science is it often proves that reality is different from what common sense would predict. He also remains singularly focused on lifting heavy barbells for the sake of lifting heavy barbells, which is simply not the big goal for most people. I think he did the letter-writer here a disservice by not mentioning dumbbell press. It doesn't matter that you can't push the same poundages - trying to do anything harder than what your body is used to will stimulate adaptation, poundage be damned.
@@aragusea i agree with that here. i would guess (nearly baselessly) that the reason he didnt mention it would be because the question seems to be coming from a novice lifter/beginner/someone who still needs to learn a bench setup. and because of the way dumbell pressing works, it is much more challenging to get a proper setup with scapular retraction/depression while providing tension with the lower body to keep the upper body (and shoulder joint) in a safer/more optimal position. even though it is adequate for stimulating adaptation, i think it would be a sub-optimal way to bench for a beginner (strictly because absolute load is going to matter a lot more for beginner gains) and because it would increase risk of injury and not allow the lifter to learn much about barpath and other important elements specific to the barbell bench. though i would also offer that the dip is an AMAZING alternative to the bench. dips and overhead press are both all you really need if one cannot bench pain-free but can do dips without pain.
I think Rip almost said “RPE”.
NYslide62 yep. Lol
Took a few seconds to stuff it back down
Overhead press, dips, floor press, dumbbell press, handstand push ups. Your only limitation is your own creativity.
Alternating Strict Presses and Press 2.0 (with hip movement, not knee) is a possible way to do it
Seated Presses are a good way to enforce STRICT Presses as well. And dips + Lying Tricep Extensions are good
OHP and handstand push-ups are not a substitute for bench...
Armoured Outlaw No substitute is going to be exactly the same. But it’s silly to just give up all pressing just because the bench press may not be an option. OHP is superior imo
@@HolidayFortnight I don't mean give up all pressing floor press, dips, dumbell press even weighted push ups are more chest centric, OHP should already be part of a persons program anyway
I’d argue handstand push-ups could replace the dips as an accessory, they are super super underrated imo
I hate the fact that Rip refuses to adress the actual question of "what to substitute bench with" in case someone was actually couldn't do bench for whatever reason. If someone has to pick between doing or not doing the program based on the bench, and end up not doing it because no alternative was given is silly. Not everyone is even squatting with a power rack, nor does everyone have loose benches lying around.
Doing the program with floor press, or even just doing varying intensity overhead press every workout is better than not doing the program.
I alternate between flat bench and floor press. I'm 44 and relatively strong. Last Saturday I flat benched 315x5 and yesterday I floor pressed 275x5. All that to say I'm not brand new struggling to get 225. At my stage I'm not going to do what's needed to get much stronger, so I have to TRY to progress. That means lift as heavy as possible and don't get hurt. Alternating floor and bench protects my shoulders enough and also gives me enough practice so I don't lose strength. Good luck. And clearly I'm not doing the LP anymore, and if Rip is talking to those people, that are still weak and trying to get to 225..... Yeah my plan probably doesn't work. Roger Federer could probably practice once a week for an hour and still be a top 100 tennis player, at least for a set or two, due to fitness. If I'm a beginner and practice an hour a week I will ALWAYS be a beginner, even 10 years later. So if you are a weak learning beginner, set yourself up for success. Find a gym with a squat rack.
Rip is a prick so he gives asshole answers
Well, the press is part of the program; so THAT is no substitute for the bench.
I believe Rip gave this answer because the questioner only seemed concerned about not having a spot. He gave a good answer. I would hope he’d answer my opportunistically if someone with some sort of disability preventing them from bench pressing asked for substitutes
I think the most obvious substitute is weighted dips. It's a press in a different direction than overhead, very safe to do alone, and overall loads can go up to advanced bench press levels. Once you are strong enough to go beyond bodyweight it can be incremental down to the microplate level. Almost anyone can fashion a cheap setup at home with saw horses and plumbing tubes, even customizing the bar angles.
I used to exclusively use DB Bench Press instead, but it got a little freaky and dangerous for low rep work, plus I always had chronic pains in one arm, problems which went away when I made my saw horse dip setup and demoted the DB Bench to warm up and medium/light work.
Don’t use collars
I mainly prioritize OHP now. Don't neglect your benchwork though! The close-grip bench press is a nice accessory.
If you have a spotter who has a clue you're probably not getting crushed. If I am benching at a gym other than my home gym I have 2-3 people I trust to spot me. Plus communication of what your trying to get helps.
Adjustable sawhorses work well. Mine have bailed me out more than once on the bench AND the squat. They are rated at 1000lbs so once my lifts get into 4 digits I'll need to upgrade, but that won't be happening for a while...
I have been benching without a spotter all my life. Went from struggling with 95 to hitting 265
weighted dips if shoulders can handle it can completely replace the bench press.getting strong in dips will guarantee a good bench press
Getting strong on dips will not guarantee a strong bench for everyone. I used to do 90kg for 4 reps @ 95kg bw in the past, and struggled with 120 kg on the bench.
@@Aron-ve5fe no that’s definitely some good Caryover
@@Aron-ve5fe BS lol
@@Aron-ve5fe that either didn’t happen or your ROM was half an inch
@@bobdole7292 dips can be a good chest exercise
Pushups with a weight vest on, maybe holding some of those mini paralette handles
Dumbbells: am i a joke to you?
Smith machine: I'm you're best friend.
Try benching on a BOSU Ball for sets of 50. Really feel the burn so you can get toned muscle!
the floor press is a very good alternative
I second this. You don't get the same range of motion but many have said when they continued to bench in the traditional way they were stronger.
And yes, safer as well.
That's what I'm doing in my at home garage set up.
This is true af. I’d also say a board press. Floor Press helps your Triceps and Board Press helps your Shoulders more. I’d choose which ever based on what is needed to improve
Dips are a perfectly legitimate replacement for the bench, except they can't be implemented into the SS programming as seamlessly because body weight will go up for most, which effects loading increments. That being said even beginners with some determination and intelligence should be able to get around this one minor thing.
Not even mentioning dips or high bar squats at all as a possible alternatives for bench or low bar is why you get a reputation for being dogmatic.
Rip has reasons for his choices and explains them pretty well. You don’t have to listen to him, but I strongly doubt you’re trying to achieve the same results he wants to produce. I don’t find dips can replace bench. Bench has a lot more variables to manipulate easily and is less stressful for better results. It’s no different to leg press vs barbell squat. You will gain a lot getting to 500-600 pounds on the leg press, but you need to make choices in order to make your program simple. You clearly are good at dips. Women can’t do them, and a lot of men can’t either. But they can bench a broom handle.
I love this. There’s no bullshitting around the answer for four minutes like in other clickbait videos. No. The answer is no. These are the reasons why it’s no, but the answer is no.
I would add one more thing to this. If you’re at home, you can also use dumbells. The caveat there is having a dumbbell set that goes up progressively in weight that allows you to do your fives… but it is a Safeway of bench, pressing by yourself without a spotter
Floor press
I'm Wood V yep! It’s the only “benching” movement I do and logically it’s always seemed far safer. There’s a point of diminishing returns on traditional bench pressing.
I just do floor presses I find myself more stable.
I do that too.
Blumpkins are great replacement for benching
What is your opinion of standing cable press..?
Floor press is the answer. For those dont wanna bench.
"It's all you, man, it's all you!"
I spotted an enhanced bodybuilder for his last set with only 200 pounds on a bar. He tore a peck. I had my hands on the bar. I couldn't catch the bar before he hit his chest.
Nice restraint from Rip on this one...
Why not using weighted pushups?
While I agree with most of what Rip is saying there are alternatives for someone who doesn't have access to a power rack. Weighted dips are a good alternative to the bench press for example. The biggest drawback is that they become quite difficult to load as you get stronger but great for novice lifters.
Dips can be difficult. I passed my novice LP many years ago and I am sufficiently strong to do them. I struggle with dips because it feels like my chest is being ripped apart.
Dumbbells work just fine.
Think Rip is awesome but I do dB incline for the same reason, also dips are good alternative.
trap bar deadlifts way safer
Trap bar bench press
What about dips/weighted dips
Thats what i was wondering
Yes weighted dips can be a great option...some reasons it’s not included in the program is difficulty judging proper depth. The bench press is very easy to see, perform and replicate the same rep as it must touch the same part of your chest each time. Peoples form on dips tends to creep a lot as your adding weight. Also the issue of how much your own bodyweight plays into the weight is challenging...especially as your bw is fluctuating. Lastly, if your plan is to get very very strong (isn’t that what we’re all here for) the bench press has a far easier top end loading potential. For example it is very easy to set up a 550lb bench press. Imagine that same strong guy trying to do dips with 300lbs extra. Setting that up and just getting to the dip bars would become more challenging than pressing it to a pressing monster. Dips are a great ancillary exercise but for these reasons they are not one of the 5 in the program
I had guessed you were gonna say dumbbell bench
I never say one more man it's all you!
When I see that someone is struggling on that last rep I immediately grab the bar and assist with racking it and tell him to train less reps next time. I'd rather have u benching safe making 2percent increase 1 percent even! Than have you injured in this gym because I care!
A lot depends on HOW you grab the bar, people insist on holding it with ALL fingers around it.
Plus even if you got a bad spotter, you'd be better off NOT having a spotter.
Plus.... if you're working with sets of five, you should be able to gage if you can make that last rep, without a spotter, you should not take the risk. Especially on the last SET of five. If you cannot even do the five sets of five, DO NOT add weight to the bar!! If you're alone in your fucking garage, DO NOT take that risk; don't use the rings so you can tilt the bar and drop the weights on one side, etc etc...
Five sets of five? What program are you talking about? It sure as hell isn't Rip's.
Dumbbells and dips
Its all you, man!
-Hwhy is it me?
- Jus- well, because is it bro!
i have caught bars no problem u look at the person face that will tell u if he is ok with it if his face go s bright red and shaking chances are he not making it
The video is done at 0:45 lol
“No.”
How about not aiming for rpe 11? The bench isn't dangerous if you don't ego lift.
That's not ego lifting, that's I don't want to be stuck at the same number for the next 20 years...
@@jotr.9786 progressive overload doesn't mean you go balls to the wall. I've been stuck at weights because I did my same super heavy sets of 8 always. It's more about switching things up than going rpe 11 all the time.
I failed on the bench before and just rolled it down my chest to my stomach and hips and then sat up. Works fine. Who the hell drops the bar in a failure? Makes no sense to me and as Rip says a spotter will not help if you drop it on yourself.
I don't let my kids bench press without setting pins, even if they have a spotter. A spotter can help take a few pounds off so you can finish a rep, and help to make sure you re-rack the bar appropriately, but a spotter CANNOT keep you from dropping the bar onto yourself. If you were to drop a 200lb bar in the bench press, what do you think the chances are they the spotter will be able to react quickly enough, and be strong enough to catch that? The same goes for squats as well. Squatting or bench pressing without setting pins just outside your range of motion is a capital crime in my gym.
But i Only have a half rack No safety pins
So people who can't bench are better of skipping the bench entirely and just doing the press? What about dumbbell bench press or weighted dips? I understand that the bench press is superior and I love it. In fact it's my most advanced lift. But what if we assume for the sake of the argument that it for some reason absolutely cannot be done?
You even wrote in SSBBT 3rd edition that "The dip is a good substitute for the bench press if it cannot be done for some
reason...". Did your opinion change since then? It was 9 years ago so I suppose it could have...
I agree, this is just asinine
@@qualityinn5063 Not necessarily. It's just incomplete information. I mean, it's not a ridiculous idea that just doing the press would work. The bench press is a relatively new lift, seriously strong guys back in the day used to do just the (overhead) press because bench press was not invented yet. My question isn't "will doing only the press make your upper body stronger", my question is "is doing only the press better than doing the press and weighted dips".
@@smolkafilip The Press is the superior upper body lift by far. I weight 180 lb and i strict press one plate for 3 good reps. 1MR on the press is at 145. And my 1MR on the bench is 185 lb...without training it at all. (i press 5 times a week. The Press is my main lift) The carryover is from the Press to the bench. The opposite is not true. In conclusion, if you have to ditch one of the two, it should be the bench unless you are a powerlifter.
Sub in incline bench for bench.
EZ
can't get a spotter? get a spottress!
Learn to "accurately gauge..." haha, thought you were going to say rpe.
After LP ends RPE and 4 day split is your next thing.
Wild Bill Respectfully, what makes you say that? I’ve been debating whether the Texas Method or The Bridge is optimal after my LP?
@@brodygreene5918 things like Texas method, hi low medium, 5-3-1, Westside and others may lack sufficient volume. 4 day split allows for sufficient intensity with volume. I am currently running the Juggernaut AI on a 4 day split. It's definitely the right programming for me. It generates enough fatigue but not so much I can't recover. Your milage may vary. Check out Barbell Logic. They have a really good discussion on programming. Their MEV master class gets into programming after LP and how it eventually ends up on a 4 day split. Or just go Bulgarian on it.
Why wouldn't a dumbell bench press be a good substitute without a rack?
Because the dogmatic leader (Mr. Rip) didn't say so. I guess he only needs the one reason.
I'm sure whatever your goals are, a dumbbell peed would be a perfectly fine substitute and many people much smarter than you, Rip, or I would agree and recommend them as substitute.
@Alex M It's still better than doing NOTHING for a press other than OHP
@Alex M how are they not well measured? Most dumbbells come in 5 lbs increments and others still can be further customized if they are the type that takes plates rather than being fixed weights
weighted dips
That jackass spotter type is how I got my tennis elbow
When you grow up you never need a spotter.
The Smith is the best option for strength.
-Mark Rippeteo
2:13
Don't use collars, then should you fail, simply bail the weight by unloading left then right. Sure, it'll make a noise...but if you're training on you own then you don't need to worry about that! 😂
I have benched for years without a spotter. You don't need one. Unless you're going balls to the wall and really need that extra protection, you'll be just fine.
Weighted pushups and standing dumbbell presses can bring you a long way. 5x20 strict pushups with a 50lb pack would be elite strength imo
cool so if I can do 5x20 strict pushups with a 50lb pack then I'm as strong as somebody with a 500 pound bench press? nice
@@chipsnegativeharmonyrips7187 not at all, elite was a poor word choice.. you'll be 99+% percentile easily though compared to general population. In the world or lifting maybe 80+%.
@@bwatt1383 world or lifting maybe... 20%
Why did Mark argue that the push up would be a better exercise than the benchpress because it moves the Body through space and thus recruit more muscles mass provided it be loadable safely. It is safely loadable simply by getting three plyoboxes or benches and a Dip belt with Plates. You put both your feet on one Box or bench and each Hand on one Box or bench. You let the belt chain hang from your waist into the space between the boxes or benches and perform the exercise.
dumbbells anyone ?
Obvious choice 👍
Dumbbells can be just as sketch.
@@bmstylee how does mark not even mention dumbbells?
You lift more on a bar but if that's not an option you use dumbbells.
I find they're easier on my shoulders than a bar.
@@leedowner2249 true. Dumbbells are an obvious option.
lovely content
no to smith machine?
Flat bench press destroys shoulders
Weighed dips.
So RPE then....
Exactly. After novice land RPE is your next thing.
@@bmstylee i think see what ur getting at. RPE can be used as a novice to. (Not something I did personally) Like everything, it takes practice. Just like it's optimal to use a coach to help us with the lifts as we start out, it's important to learn how to manage load and fatigue early on. Doesn't have to be complicated
Push press.
I live in a third world country and no fucking gym has a power rack. I'm stuck at bench and don't know what to do.
More spam-bots. These freaking things are everywhere now.
Worse is they're AI too. Have you seen comments that look jumbled and make absolutely no sense? We're being experimented on and used as social media users.
You mean MisterTracks?
Why not call it by name?
Zercher Bench Press……
At most gyms, you aren't going to get away with benching in the power racks either. Just saying.
Weighted Dips + Floor Press
Its all YOU!! LOL!!!!!
Alright, I'll just dip.
Squat rack......
Then where would I setup my curl bar?
@@mach5jeep given your screen name, I'd say.... I'd setup the curl bar on my erect...... You get the idea 😉
Weighted dips (using your shoulders as the primary joint for descent, rather than the elbows) paired with DB presses is a decent enough substitute for us noncompetitive lifters
1. roll of shame
2. bench without clips
3. weighted dips
4. high volume pushups
Roll of shame can cause internal bleeding. It is not safe.
@@drelt the bar just sitting on your torso, how can that cause internal bleeding?
If you mean *dropping* the bar on your torso, that's something else.
But only late intermediate will handle weights heavy enough that you might lose control of it.
@@drelt you do a roll of shame when you already run out of options...🤣
To me better than dying on the spot
🤣😂
why do people have to even Ask this question..
How about getting basic weight training knowledge?
Simple Answer,if you don’t have a Bench,You can’t Bench.
There are other exercises,RIP is selling PROGRAMS and SS GYM franchises,Don’t expect an honest answer!
Mustache > goatee
replace it with Dips + OHP, just like weightlifters
Do current generation of weightlifters still press HEAVY overhead?
@@09thespecialone Brian Alsruhe swear that every time his push press goes up his strict press goes up...
Just do a different program. Problem with programs created by powerlifters is that they are mentally stuck to they holy trinity of lifts. But there is more than one way to get strong. Many strongmen don't bench, olympic lifters don't bench, gymnasts don't bench. There is no need to bench to get strong.
Yes. But if you aspire to be a powerlifter benching is a requirement as it is a competitive lift. But benching is a good way to get strong.
Wild Bill Agreed. If you want to be a powerlifter then you need to do all three lifts. And yes, bench is a good lift to get stronger. My point is that there are other ways to get strong for people who don’t care about competing.
gymnasts aren't strong, for fucks sake you put them in the same categorie as strongman and weightlifters you're mental...
Do victorian cross, then talk.
Holly? Like holly and ivy?
Why is it called bench press and not bench push?
Holy moly, these people really think bench press is some kind of godsend exercise.
Yes, you can do other stuff, just do weighted dips or OHP.
Bro you small you dont have voice here to say what is good or bad
@@WiecznieNieNasycony I’m so sorry, don’t know how forgot to ask you opinion as it so important to me.
@@casadogaspar Small boy get size you know zero abaut how to build muscles you dont have any)
@@WiecznieNieNasycony Ow understood now, you like big muscle men. Sorry I’m already engaged. But hope you find a nice guy to make you happy
@@casadogaspar Yes yes cry more skinny small boy
who knew that in 2020 we'd all be taking strength training advice from an old walrus
FLOORPRESS
lovely content