Do not use office furniture for the incline bench press. Office furniture is not designed for any type of exercise, especially weighted exercises.If the chair you are talking about has wheels, you will be very hurt. When you are sitting at a desk, your weight is distributed from top to bottom and supported by the seat and chair legs. Exercise weight benches are designed to support your weight laterally, vertically and longitudinally. The exercise bench is longer and has wider set legs. When you tilt the bench press on your office chair, your torso bears your weight, causing you to flip over. It looks pretty crazy, but you will definitely hurt yourself.
But don't worry if your weight bench is gone. You can still do some exercises.
What can I use if I don't have a workout bench at home?
- Piano or dining table bench
Remember how much time you (or your child) spent practicing the piano? Alternatively, the dining table can be combined with benches instead of chairs. It's time to put those benches to another use.
In most cases, the piano bench is probably shorter than his bench with standard weights, so his entire body may not fit, says Samuel, CSCS's physiotherapist at his Bespoke Treatments in New York City. Chan says. But the key is to make sure your head and upper back are supported by the seat. Your hips and pelvis may be hanging off the edge.
"Concentrate on keeping your core and glutes engaged and contracted so your hips don't drop to the floor," Chan says.
- Coffee table
Not everyone has benches around the house, but coffee tables work too, Araujo says. "It's a choice," she says.
If the table is too high to reach the ground, you can also bend your knees and place your feet flat on the table (as long as the table is sturdy enough, of course).
- Sofa armrest
You could use the end of the sofa as a bench, but Chan prefers armrests because they provide more firmness. When you're lifting weights, you want the most stable feeling that regular cushions can't provide.
Armrests probably provide less support than a piano bench, so it's especially important to focus on your form. Leave it alone, says Chan. The sofa supports your upper back and head.
Also, keep your head supported so your neck doesn't stretch back. Keep your neck long and your chin slightly tucked in during the exercise. Finally, consider using lighter weights than usual. Since you are not supported by armrests, you are using more force to support your body.
- Couch cushion
The sofa itself doesn't really work because the backrest interferes with your range of motion when you're lying down (although it can be used for sitting exercises). But you can put the removable cushion to good use.
If your sofa has removable cushions, try stacking them on the floor as a makeshift bench. Depending on how many cushions you have, you can stack them to add a little height, says Araujo.
"However, if the sofa is too squishy, it may not work," she says. "When choosing weights while lying on a cushion, don't sink too much, as this can affect your stability and control."
- Boss or stable ball
If you have a BOSU ball or stability ball at home, you can also use it as a weight bench. He has one big difference. they are unstable. It makes the exercise more difficult, but it also helps build balance and core strength, says Chan.
It also means that form is especially important. Engage your core, glutes, and hamstrings to place your upper back and head on the ball, and lift your hips to keep them parallel to the ground. Since the ball rocks the body slightly, it is advisable to spread the legs slightly apart to create a wider base of support.