im 14 years old, 6 foot, 195 pounds and max 160. i only have 20 pound dumbells at my house to work with. what can i do to increase my bench press?-
Well you need to build two things 4 bench press. Pecs and Triceps. Do push ups with hands in close 4 pecs and do hands wide 4 triceps. also do bench press on the floor with dumbells maybe 6.5kg
I don't know what 20lb weights will do to directly impact your press. One exercise I like to with a 20lb or 30lb weight mainly keeps my shoulders stretched but works the abs too. If you have a bed or an ottoman foot rest next to a chair, and can lay flat with knees bent, feet flat (but not planted), and head (but not neck) dangling off, take one of those weights in both hands. With your elbows at your sides you'll form a triangle with your hands over your chest. Extend your arms up all the way, then back down. Primarily works the shoulder, but also stretches triceps and the chest muscles too. It might not be a bench press per se, but it works a different aspect of that muscle. Look for objects around the house, too. Load up a pack with some books, maybe Just be careful though because of the uneven weight distribution (in other words, if it feels awkward, don't do it).
Do pushups...and if you can find a way to attach the dumbells to your back or shoulders to add weight to make your pushups harder that will help too. Also, with dumbells, you can do butterflys for your chest...and that will increase your chest's strenght, which will impact your bench. Lay with your back on a bench with your arms straight above your chest. Lower your arms so they come down to your sides, but you want to end up in like a 'jesus on the cross' position with your arms straight out to your sides. Keep your elbow slightly bent, but straight for the most part.
