Bench press alternatives

Bench is not that great an exercise, yes, but if you constantly fuck yourself up with them, you have shit form, and you'll probably fuck yourself up with dips as well.

He's asking for alternatives that don't require a spot. Guillotine is fucking amazing, but arguably one of the most dangerous to perform without a spot.

>OP afraid of doing bench
>suggest something even more dangerous
I like your style.

find gym with power racks

I just started weighted dips, but doing them makes what feels like a ligament along my elbow twitch. It isn't painful, but it feels like I'm putting myself on the path to snap city. My form is fine and I don't know what else I can do to prevent it.

floor press

i have no bench and this is what i do

plus, what others have said: OHP, push ups etc

...

Strongman training reporting in. Can confirm good pec development and involvement and my only pushes are log clean and press, and tire flips.

Why? The pecs evolved in mammals to work mostly isometrically. For quadruped animals, the pecs are a stabilizer for the front legs, meant to stay engaged isometrically for long periods of time. This is why brisket is such a tough cut of meat. We are the only great ape which doesn't knuckle walk, but we still have the hardware of a gorilla.

What are good ways to isometrically train pecs?

> Stabilizing overhead lockout as in log press or overhead carry
> Hugging motions over time, such as sandbag carries or Atlas stone lifts
> To a lesser degree stabilizing other loaded carries like zercher carries and farmers walks

Now, I still do dips (unweighted, just for volume work) because it's a good way to get a sanity check on shoulder health in a sport which requires good shoulder health. But for non-powerlifters, I secretly suspect you'll get better pec gains with sandbag carries than you will with bench.

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