If someone can’t do the traditional bench press with a spotter, can he or she still use alternate exercises to bring his bench press poundages up? Will dumbbells, dips, delt and tricep work be enough?
Gavin, if you are not comfortable benching without a spotter, use a power rack if it available. Heavy dumbell presses also will work the chest. Dips, dumbell extensions, headbangers etc… will also help your bench. Bag the tricep pushdowns for increasing bench, if you were inclined to do them. Good Luck!,
Hey, You can definitely bring up your bench without benching. The guys at WSB do not do very many actual bench presses. Train your tri’s. Extensions DB or BB and Jm presses will help. Read Dave Tate’s Periodization bible parts 1 and 2, and search strength online ,deepsquatter , for more WSB info. Dave and Louie know their stuff.
Get a power rack and bench in it. Set the safety bars so that if it hits your chest and you die rolling it up will catch it and allow you to git out alive.
Tris is right the ws bb boys have a good program. Check it out.