How to Make a makeshift Bench Press
Are you looking to add some strength training to your workout routine but don’t have access to a proper bench press machine? Don’t worry; you can easily create a makeshift bench press using items you might already have at home. This guide will walk you through the process of building a simple and effective bench press setup that you can use to target your chest, shoulders, and triceps.
Materials Needed
Before you start, gather the following materials:
– A sturdy table or bench (preferably with adjustable height)
– Dumbbells or a barbell
– Weight plates
– A pair of adjustable weightlifting straps (optional)
– A weightlifting belt (optional)
Step 1: Choose the Right Surface
Select a table or bench that is sturdy and can support your weight. It should be at least 18 inches wide and have a flat surface to prevent sliding. If the table or bench is adjustable, set it to a height that allows you to perform the bench press with a slight bend in your elbows and your shoulders in a neutral position.
Step 2: Prepare Your Weights
Determine the weight you want to use for your bench press. If you have dumbbells, make sure they are the same weight on both sides. If you’re using a barbell, place the weight plates on both ends of the bar to maintain balance. Adjust the weight as needed based on your fitness level and goals.
Step 3: Position Yourself
Lie down on the table or bench with your feet flat on the ground. Place your hands slightly wider than shoulder-width apart on the surface, with your fingers pointing towards your feet. This grip will help you maintain control during the exercise.
Step 4: Lift the Weights
If you’re using dumbbells, lift them off the ground and hold them above your chest with your elbows slightly bent. If you’re using a barbell, grip the bar with both hands and lift it off the ground, holding it above your chest with your elbows bent. Make sure your shoulders are retracted and your back is flat against the surface.
Step 5: Perform the Bench Press
Exhale as you push the weights up towards the ceiling, extending your arms fully. Your elbows should remain close to your body throughout the movement. Once you reach the top of the movement, pause for a moment before slowly lowering the weights back to the starting position. Remember to keep your back flat and your core engaged throughout the exercise.
Step 6: Adjust as Needed
As you progress, you may need to adjust the weight or the surface height to continue challenging yourself. Always listen to your body and avoid lifting weights that are too heavy, as this can lead to injury.
Conclusion
Creating a makeshift bench press is a great way to add strength training to your home workout routine. By following these simple steps and using the right materials, you can build a bench press setup that will help you target your chest, shoulders, and triceps. Remember to start with lighter weights and gradually increase the load as you become more comfortable with the movement. Happy lifting!
