Beginners workout help!!!

[Walktheplank]

Hey guys so I’ve been on my weight loss journey for a while, and I’ve finally started strength training, I fricking love it!!! And I feel great right now!! The only problem is that the program I started requires the bench press for the next week...and I don’t have a spotter are there any alternatives to the bench press? Or is it ok to bench press without a spotter??

 

[twoton]

You should have a spotter, especially if you're just starting out with bench press. Most people, including me, don't have spotters,however. So--use your judgement. At best, you won't be able to push yourself as hard because of safety. At worst, you could drop the weight and die.

Alternatives: do you have access to dumbbells? You don't really need a spotter for those. If you get stuck, you can dump. Access to a Smith machine or other machine?

I saw a study a while back that concluded that beginners got stronger faster when they used dumbbells, as compared to beginners who used barbells.

 

[palmer]

Smith machine would probably be best if you can't find a spotter, or you can always ask someone to spot you if you're in a pinch.
Dumbells are a great backup if neither are available.
And pushups can be a great start too.

 

[Gj816]

Ask someone at the gym, if you've got to have one. Of you have access to a Smith machine you can use the adjusters so that you won't get pinched by the barbell. Agree with the above about the dumbbells.

Also if all else fails you can always do burpees. They're a great core workout, they will build muscle and burn fat all at the same time.

 

[Dave NoCal]

Gym cultures vary quite a bit? At the gym in Florida that I used for a few years in the nineties, everyone was getting spotted and offering to spot. Also, lots of guys were doing negative reps, which I have to do to grow. It had a very open social climate and people routinely asked people they didn't know to spot them. At my current gym you have to have had a formal introduction to make eye contact. Evaluate your gym's climate. Having a regular spotter who will push you is a big step forward.

 

[palmer]

Ask someone at the gym, if you've got to have one. Of you have access to a Smith machine you can use the adjusters so that you won't get pinched by the barbell. Agree with the above about the dumbbells.

Also if all else fails you can always do burpees. They're a great core workout, they will build muscle and burn fat all at the same time.

Burpees are the exercise I love to hate but get the job done.

 

[Gj816]

Burpees are the exercise I love to hate but get the job done.

Yep they definitely get the job done.

 

[halcyondays]

Use dumbells when benching free weights alone. Bench (chest) press on machines requires no spotter.

 

[1101550]

The military / overhead press is the most important upper body movement in my opinion. In fact I stopped benching altogether once I stopped competing in powerlifting and replaced the bench press with the overhead press completely.

You can always do pushups during your conditioning work or dumbbell bench press during your accessory work if you want to avoid looking like the pec-less strongmen of the 30s and 40s

 

[pwrdick]

Hey Stephen - congratulations on your amazing progress! I am glad you are now working on some weight training. It may not create very fast weight loss because you will be switching out some fat weight with muscle weight. But you will look better with the higher amount of lean body mass and probably carry yourself better. A bonus is that it takes more calories to maintain muscle weight than it does to maintain fat weight, so you will be able to eat a little more without gaining weight.
I'm a firm believer in making your time in the gym feel as positive and rewarding as possible. Part of that is to develop some casual friends there, and there is NOTHING that creates a more positive energy about you than offering to spot someone and asking someone else to spot you. That can be the start of sharing good workout tips and making sure you always have good form when you do your exercise. If you feel awkward asking if you can spot someone or have someone spot you, you can start out by offering genuine compliments to someone whose body, or workout dedication, you admire. I've been going to my gym for years but until I started asking for spots I really didn't develop many acquaintances. Now a LOT of people know me by name and I am regarded as an easy-to-like member that new members want to get to know. (Of course, it helps that I've worked on my physique for years....).
My best wishes for your continued progress and keep up the great work!
Marc

 

[Bondi]

Alternatives: do you have access to dumbbells? You don't really need a spotter for those. If you get stuck, you can dump. Access to a Smith machine or other machine?

I saw a study a while back that concluded that beginners got stronger faster when they used dumbbells, as compared to beginners who used barbells.

I will often do one-arm dumbbell bench presses. Not only do the dumbbells not require a spotter, but the imbalance works the core at the same time.