T Nation

531 Without Bench Press


#1

Hey guys, I just got a squat rack and barbell for my 15th birthday, but I don’t have a bench. Is it okay to skip benching and just squat deadlift and overheadpress? I want to start the boring but big program and I wanted to see if I should do it. I would really appreciate anyone who takes the time to answer this.


#2

Do floor press for the time being, better than nothing


#3

With as much weight as I can get into position? It will only be a small amount of weight


#4

The squat rack in my house goes low enough that I can place the barbell on the rack, load plates, lie down in the floor under neath and do a floor press. Check how low you can put yours. If it’s not possible, then save for a bench and do push ups for now. Do what you can.


#5

Drop the safeties as low as possible and unrack off them to floor press. If you don’t have safeties, press twice a week. Or do Z-presses (sitting on the floor legs extended in front of you) one day and military press the other.


#6

Dump the bench press - its not going to kill you. Stay AWAY from weird barbell variations of any lift UNTIL you have mastered the “real thing” i.e. the squat, press and deadlift.

I also encourage you to learn how to jump/bound, situp, dip, chin/pull up, leg raise, ab wheel, and RUN.

If you do this, you will get stronger and be better PHYSICALLY. I work with kids everyday and while the kids themselves are fucking great, I am baffled how few are even remotely physically fit/strong. And these are ATHLETES, not “regular people”. You got the shit-end of the stick in terms of developing a GPP base so make sure you get this done.


#7

Thanks for the answer Jim, I’ll do that


#8

Two more questions then I’ll leave you alone. Should I do my curls, pushdowns and face pulls on OHP day because I’ll only be doing one main lift? And can I substitute upright rows for facepulls because I don’t have any cables?


#9

Rubber bands. Cheap and effective.