How to Bench Press With No Weight Bench

This article will explain how you can do push-ups to get the results of bench pressing when you don't have a weight bench available.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Backpack
• Old Towels
• 5-10 Pound weights

1. 
    

   Empty out an old backpack and stuff it 50% to 75% full of old towels or clothing whichever you have available.

2. Add light weights (5 to 10 pounds) to the top of the backpack. The weights will rest on the towels and will keep them from moving around when you zip up the backpack.

3. 
    

   Put the backpack on your shoulders and get in the push up position. Be sure the weights are positioned near your upper back that way the weights will target your chest muscles. If the weights are resting on your middle back, then add more towels or clothing to get the weights to the right position.

4. Do 10-20 repetitions depending on your strength level. Take the backpack off and rest 1 minute. Put the backpack on and repeat the repetitions for two more sets with a 1 minute break in between sets.

Tips & Warnings

• This is much harder than doing the bench press and you will not be able to do nearly as much weight.
• If you comfortably bench press 160 pounds for 10 repetitions than plan on adding 10 to 20 pounds to the backpack.

[durang77]

on 5/24/2009 a great tip, when you don't have much money. great article

[monica55]

on 5/15/2009 Very well done. I love it all and give it 5 stars, n a recommendation.Monica.

[roseanne09]

on 5/1/2009 Great article on How to Bench Press With No Weight Bench!! 5Stars

[writedesign]

on 4/29/2009 Great advice on how to do a bench press anywhere! 5*rec

[dougwhitaker13]

on 4/29/2009 Good article! Never thought of that. *****