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Thread: Substituting the Bench Press page

  1. #1
    ozbuckley's Avatar
    ozbuckley is offline Senior Member
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    Substituting the Bench Press

    Primal Fuel
    Hey guys,

    I've recently started the Strong Lifts 5x5 program after some time off from lifting weights.

    My problem is this: my pecs naturally stick out from my chest (due to my natural masculature) more than majority of people and they respond (grow) the most compared to my other muscles to weight training.

    Plain and simply; they just look f**kin stupid! too big for my current body!

    So I'm wondering what I can swap the Bench Press (my chest workout exercise) with until I get the rest of my body aligned with their size?

    The bench obviously hits more than just the chest muscles... it also hits shoulders and triceps too.

    Any ideas?

    Here is the Strong Lifts workout plan if you don't know it:

    Workout A:
    Squat 5x5
    Bench Press 5x5
    Barbell Rows 5x5

    Workout B:
    Squat 5x5
    Overheard Press 5x5
    Deadlift 1x5


    Thanks

    Oz

  2. #2
    Greenbeast's Avatar
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    just drop it surely?
    If you don't want to work a certain part of your body, just don't

  3. #3
    ozbuckley's Avatar
    ozbuckley is offline Senior Member
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    Quote Originally Posted by Greenbeast View Post
    just drop it surely?
    If you don't want to work a certain part of your body, just don't
    GB,

    I am just dropping it.

    Maybe I didnt communicate clear enough..

    my question is: what should I replace the bench press with?

    Obviously NOT a exercise that will work my chest! That's obvious. But I'm not sure what I could replace it with! Thats my question

  4. #4
    Greenbeast's Avatar
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    why do you need to replace it?
    sorry if i'm missing something

  5. #5
    Fossman's Avatar
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    I guess it would depend on what you wanted to target in place of chest, you could always do cleans or pull ups

  6. #6
    RichMahogany's Avatar
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    I vote for weighted chin-ups

  7. #7
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    how about pushups? isn't that the obvious answer? in all honestly, i'd just bench. the overall strength benefits are just too beneficial to not do it. core, shoulders, triceps, chest, lats, traps, rhomboids all get hit. just do the bench press. unless you plan on cramming countless surplus calories down your throat, you're not going to grow all that much anyway.

  8. #8
    arthurb999's Avatar
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    Just use lower weight for a couple of months.

  9. #9
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    Close grip bench press, to target the triceps more, perhaps.

  10. #10
    Neckhammer's Avatar
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    Weighted dips.....you will still hit your pecs, but less so.

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