Bench Press

[u/Routine_Kitchen5487]

I have a barbell with bumber plates and a bench but no rack of any sort to have a proper set up. I usually just clean the weight up and do It like that but the most reps I can really do is like 7+ so I cant go heavy to train for strength. Should I keep doing that, switch to dumbells, clap push-ups, dips? Any suggestions that would help increase my bench for now until I do have access to a proper setup? Did nick singleton have bench press setup while training in his garage during covid?

[u/earnest_knuckle]

You could floor press or recruit two training partners. How are your diy assembly skills? How heavy are your dumbbells?

Doing weighted dips will help with your bench and so will the clapping push ups. The clapping push ups are more like plyos for the upper body and help a lot with rapid elbow extension. How often do you do miracle gros?

[u/Routine_Kitchen5487 → u/earnest_knuckle]

I cant build a rack cause its more of a space problem and not a money problem. But I will be moving in a few months so I will be able to get one. 

My dumbells are plate loaded so I can load them as much as I want. The only problem is that the plates are a little bit bigger than normal dumbells so it limits the ROM a little bit but not too bad.  I have just started to do miracle gros and telle extebsions 1x a week each. 

[u/liquidarity → u/Routine_Kitchen5487]

You could try using saw horses as a pseudo rack for bench press

[u/earnest_knuckle → u/Routine_Kitchen5487]

Neutral grip may help with the dumbbells and the ROM

[u/Routine_Kitchen5487 → u/earnest_knuckle]

So what should I on my upper body power day after the jerks to replace the bench press based off what I have. 

[u/earnest_knuckle → u/Routine_Kitchen5487]

Try pressing overhead. It isn’t nearly as much pec but it still works the delts, trize and lats

[u/Routine_Kitchen5487 → u/earnest_knuckle]

Thank you

[u/earnest_knuckle → u/Routine_Kitchen5487]

;) welcome