weight lifting

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weight lifting

Postby frenjalee on Fri Nov 02, 2012 6:28 am

What kind of weight lifting simulates a bench press that I can do without a spotter? I like to go to the gym alone. I am trying to develop my upper body. I am an extreme novice and know nothing about weight lifting. I would like to do an exercise that develops the chest. But I don't like to work out with anyone else because the weight lifters scare me. I don't need someone pushing me to do something that will hurt myself. And I don't want to be humiliated because I have trouble lifting the bar without the weights.
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Last edited by frenjalee on Tue Nov 06, 2012 2:21 am, edited 1 time in total.
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Re: weight lifting

Postby bluecat on Fri Nov 02, 2012 10:42 am

There are several good exercises that simulate the bench press. Believe it or not but pushups are a great exercise. There are several ways you can do a standard pushup to raise the difficulty or stress the muscle slightly different. Putting your hands close together or putting your feet on a bench so you are at a decline are great variants.

Don't forget the dumbells. Dumbells work all the stabilizer muscles that a straight bar won't get. Lie on your back and do dumbell presses.

They key thing is that you don't need a lot of weight to work out a muscle. Just increase your reps. It's a safer and healthier way to go. I wish I would have come to this understanding long ago. I wouldn't have all the shoulder issues I currently have.

I've been in your shoes and didn't have a workout partner for years. Do reps. When it becomes easy, raise the weight and/or do more reps.

Although you asked specifically about bench press, pull ups are a fantastic shoulder and back exercise. Next time you go to the gym, watch how many meatheads do pullups. Not many. Why? It is very taxing.

You can also do dips between two chairs - another fantastic tricep, shoulder and chest exercise. There is so much you can do without heavy weights.
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Re: weight lifting

Postby Jerod B. on Fri Nov 02, 2012 8:06 pm

Like mentioned above dumbbells is the way to go, sooooooooooooooooooo much more of a complete workout.....

If you want to do some barbell do it on a smith machine, that way you can just turn the bar to lock it up....I liked doing my declines on the smith machine
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Re: weight lifting

Postby Indy-Travis on Fri Dec 28, 2012 11:06 pm

bluecat sounds like me. Too much weight for too long, now my shoulders and knees are revolting even though i am just in my 40s. I still lift regularly but do lower weight and lift slow, with deliberate form and high reps. I have lifted alone for years. I would say work up to doing the bar, or bar with light weights and exercise away. Don't be concerned with what others think, you are lifting for your health and benefit, dont worry about what anyone else is doing or lifting.
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Re: weight lifting

Postby bluecat on Mon Dec 31, 2012 12:12 pm

Indy-Travis wrote:bluecat sounds like me. Too much weight for too long, now my shoulders and knees are revolting even though i am just in my 40s. I still lift regularly but do lower weight and lift slow, with deliberate form and high reps. I have lifted alone for years. I would say work up to doing the bar, or bar with light weights and exercise away. Don't be concerned with what others think, you are lifting for your health and benefit, dont worry about what anyone else is doing or lifting.



Good advice right there.
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Re: weight lifting

Postby smith0096 on Tue Jul 09, 2013 6:10 pm

I fell in love with the Concept2 rowing machine. I have been seeing a personal trainer since August and we have started to add the rowing machine into the routine, just 500 meters as fast as one can row, and it kicks my butt, shoulders, chest, abs and makes my lungs burn worse than my wife's cooking. God help me if she ever reads this.
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