Exercise Substitutions for 12 week program

Posted on Jul 14, 2010

Hi,

I am trying to wrap up the basic boxing techniques and getting ready to try the 12 week program, but I don't have access to a bench, and some other exercise equipment and was wondering about suggestions for replacements for the following exercises:

Bench Press (Can I just do more pushups?)
Tricep Pushdown (overhead tricep extention with dumbells?)
Roman Twists (Not sure)
Incline Barbell Press (not sure)
Decline Dumbell Press (not sure)
Hyper Extentions (not sure)

Thanks,
Sean

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Comments

Submitted by Admin on 14 July 2010 - 9:59pm

You can substitute the following if you don't have access to free weights:

Bench Press -> Pushups (as you guessed)...
Tricep Pushdown -> Overhead tricep extensions with dumbells are good or you can do tricep kickbacks as well.
Roman Twists -> You do half a situp and hold yourself so your back and shoulders are off the floor, abs tight, then you twist from left to right and back again. Start without weight and you can progress to holding a medicine ball or weight as you twist.
Incline Barbell Press -> incline pushups (hands off the ground, feet on the ground - about 30 degrees)
Decline Dumbell Press -> decline pushups (raise your feet off ground, hands on ground)
Hyperextensions -> deadlifts will get your glutes/hamstrings -- really isn't anything else that you can substitute that I can think of at the moment.

That should get you going.