No bench? No problem; 2 Bench-less Presses to Incorporate
Most traditional personal trainers work with clients who have an endless supply of equipment to play with. These training sessions might take place in a traditional commercial gym setting or even in the trainer’s own gym.
Then there’s me (& many others):
An online-based, remote personal trainer who does not meet with clients in person… ever.
Working with clients online means accommodating their individual needs & working with their unique gym set-ups, too. Some clients might workout at a big box commercial gym or a local community weight room. Others workout at home with minimal equipment (some with the goal to get into a traditional gym confidently in the future, others content where they’re at).
At times having minimal equipment can make clients nervous, vocalizing concerns of stalling progress or “needing” to do something they’ve seen online/others do. But the truth is a good personal trainer adapts to every unique environment & that means finding solutions when equipment availability is restricted for one reason or another.
A couple of my go-to upper body “push” lifts I incorporate with clients who have limited equipment are the dumbbell floor press & dumbbell Z press.
Db Floor Press
The dumbbell floor press is a lift that requires just 1 or 2 dumbbells & an open space on the floor. This horizontal press is a great substitute for a bench/chest press. Lifting strategically with the floor press can improve your control & strength in upper body lifts & movements in daily life.
Wanna see it in action?
Get a sneak peak at the Cochell Fitness Db Floor Press movement demo below:
Besides lack of equipment, you might use a floor press to limit range of motion, focus on elbow positioning or improving the path of the weight(s). With strategic sets/reps/rest/load you can use this lift to build overall strength, movement pattern proficiency and build muscle!
Db Z press
Again, the dumbbell Z press is a lift that requires just 1 or 2 dumbbells & an open space on the floor (grip the sides/notches in each hand if using 1 dumbbell, grip normally - as shown in graphic - if using 2 dumbbells) .
This vertical press is a great precursor to a traditional overhead press. Sitting on the floor allows you to focus on the primary muscles working & removes the interaction of your lower body (which potentially can help “push” the load to lift up). It can also improve core awareness & engagement which is important for any vertical or overhead lift.
In the Z press you can find an elbow position that removes stress from the shoulder joint & feels best for you. Overall this press option improves core engagement, builds strength, muscle & confidence.
Have questions about the floor press & Z press? Comment them below!
& if you are a newbie lifter or curious about what workouts you can do with minimal equipment - tell me what lifts you want me to breakdown next in the comments👇🏼
Hey, I’m Kirsi!
Certified Personal Trainer & online fitness coach
I help women build strength & move better with simple programming & comprehensive coaching.
Interested in 1:1 coaching? Fill out your application here.
TRAIN smart with simple & efficient lifts inside TRAIN
BUILD comfort & strength with the barbell with BUILD