Seasoned lifters: What areas can you workout with just a weight bench (flat/incline), two different length bars and a good amount of weights?

  • bakerbrand

    Posts: 19

    Jan 05, 2015 9:12 PM GMT
    This may be a stupid question but I am having trouble finding answers through google.

    I recently aquired a weight bench that is flat but can be inclined. Included was multiple different weights. It also came with two different length bars, one that I believe is a normal length and one that is quite a bit shorter.

    I was trying to find out what main areas of the body can be worked out using this equipment and what you do specifically for that area.

    I normally could ask my dad this question as he was a serious lifter but he passed away recently and I do not have a mentor per say in the area of fitness anymore to ask directly.

    Thanks for the help guys, I really appreciate it.

    Scotty
  • bakerbrand

    Posts: 19

    Jan 05, 2015 9:17 PM GMT
    Totally meant this for a different section. Not sure how to move it to a different section or do I just have to delete it and start fresh?icon_redface.gif
  • Posted by a hidden member.
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    Jan 06, 2015 7:03 AM GMT
    You can delete the thread and recreate it in the right sub-forum. Or the admin can just move it for you.

    Back to your question.. You don't need a lot of fancy equipment to get a good workout routine going. Based on what you have, you can easily do the basic lifts..

    - Bench press
    - Deadlift
    - Rows
    - Biceps curls
    - Triceps extension
    - Squats
    - Overhead shoulder press

    The squats might be tricky since it helps to have a squat rack. But you can substitute back squats with Zercher squats instead.
  • bakerbrand

    Posts: 19

    Jan 06, 2015 6:57 PM GMT
    xrichx saidYou can delete the thread and recreate it in the right sub-forum. Or the admin can just move it for you.

    Back to your question.. You don't need a lot of fancy equipment to get a good workout routine going. Based on what you have, you can easily do the basic lifts..

    - Bench press
    - Deadlift
    - Rows
    - Biceps curls
    - Triceps extension
    - Squats
    - Overhead shoulder press

    The squats might be tricky since it helps to have a squat rack. But you can substitute back squats with Zercher squats instead.



    Looks like an admin already moved it to the section I originally wanted it in. Thanks admin!

    And xrichx I felt like what I had was a definite good starting point to get a good workout going. Thank you for the list!
  • NoFLFitGuy

    Posts: 44

    Jan 07, 2015 9:44 PM GMT
    For a little variety, you can also work in barbell hack squats and walking lunges to hit legs without the squat rack. Lee Haney used to do vertical leg press with just the barbell across his feet - with two spotters on either side to help control the roll (def a very advanced exercise to do that with control.)

    Also don't forget shrugs for traps.

    There are also the olympic lifts (clean, press, snatch, etc), but if you are not familiar with them, get a GOOD coach to teach you proper form.
  • DylanMc

    Posts: 12

    Jan 10, 2015 8:10 PM GMT
    I was taught years ago when I started working out to always start with incline, it tights up the upper muscles of your chest and makes it easier for later to do flat and then decline, in that order whether you are doing it with barbells or dumbells (you should alternate with both every time you do chest) After those 3 major exercises are completed with at least 4 sets each you should do flys and then move onto the cables next. That's how I was taught and it has worked for me. I hope you find my little advice useful.
  • jjguy05

    Posts: 459

    Jan 20, 2015 6:06 AM GMT
    bakerbrand saidThis may be a stupid question but I am having trouble finding answers through google.

    I recently aquired a weight bench that is flat but can be inclined. Included was multiple different weights...


    By "different weights" do you mean plates? Dumbbells? Both?

    [quote][cite]bakerbrand said[/cite]...It also came with two different length bars, one that I believe is a normal length and one that is quite a bit shorter....


    The regular bar (for bench presses, overhead presses, deadlifts, squats, rows), and the short bar (can be used for bicep curls, different tricep extensions variations like the skullcrusher)

    xrichx said
    ...you can easily do the basic lifts..

    - Bench press
    - Deadlift
    - Rows
    - Biceps curls
    - Triceps extension
    - Squats
    - Overhead shoulder press

    The squats might be tricky since it helps to have a squat rack. But you can substitute back squats with Zercher squats instead.


    Ditto on the squat rack.

    And there's several variations of the things xrich mentioned:

    Bench press can be flat or incline

    bicep curls can be done regular, wide grip, narrow grip, drag curls, or (on the incline bench facing down, if the bench allows for it) a preach curl like that

    NoFLFitGuy said

    There are also the olympic lifts (clean, press, snatch, etc), but if you are not familiar with them, get a GOOD coach to teach you proper form.


    Definitely

    So, basically, all the mass-gain and strength-gain basics.

    I still recommend going to the gym, and using cables, machines, etc for details, if you're interested in the more physique/bodybuilding route. But it's great to have this basic equipment at home.
  • Posted by a hidden member.
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    Jan 21, 2015 1:13 PM GMT
    Seasoned lifters?


    Hm...all this time I've been eating them plain.
    icon_lol.gif
  • Posted by a hidden member.
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    Jan 25, 2015 8:25 PM GMT
    Flat bench press

    Incline bench press

    Decline bench press

    Leveraged press/pull overs or "nose breakers" (recommend the first two if you have a nice nose). Use the short bar for these.

    Chest butterflies.

    One handed rows aka "Lawnmowers". (also bent over rows and all the other rows you can do with dumb bells).

    Inclined curls.

    One handed preacher curls.

    Crunches (never do sit ups or straight leg raises) with crossed arms (never do crunches with hands behind neck)

    Reverse crunches

    Reverse crunches with one ankle on opposite knee
    Lateral incline leg raises

    Decline push ups with hands widely spaced

    Decline push ups with hands closely spaced

    Hows that for a start?

    Dr. Randy