Another bench sub question

[Francis Palattao]

Hi Guys,

From previous posts it sounds like a good substitute would be Ring dips or ring pushups.

If you only need to pick one of them what would you pick?

I was leaning towards the ring dips since from a ROM perspective its similar to the bench. However, ring dips are in itself an amazing exercise.

Thoughts?

[Jared Ashley]

*if* I only could pick one, I'd pick ring dips. they're harder in the first place, require more balance/skill, and are less awkward to add weight.

BTW, be VERY careful adding weight to ring dips, it can put a number on your shoulders until they're used to it. I would recommend against testing your 1RM on rings, and leave that for bar dips.

Also, you obviously *don't* have to choose one or the other, so there's no reason not to do both. Also, bar dips, ring pushups, plyo/clapping pushups, 1-arm pushup progressions, handstand pushups, eventually on paralettes, and planche progressions.

[Francis Palattao]

thanks for prompt reply, what are your thoughts on switching them every other round. So I would do ring dips then ring push ups.

I have a wod I'm doing and it requires max REPS on bench press for 5 sets, ideally the Rx weight for the bench press is body weight but was going to scale it anyways.

I was thinking 1 round with ring push ups then next round as ring dips then back to push ups?

Originally Posted by Jared Ashley

*if* I only could pick one, I'd pick ring dips. they're harder in the first place, require more balance/skill, and are less awkward to add weight.

BTW, be VERY careful adding weight to ring dips, it can put a number on your shoulders until they're used to it. I would recommend against testing your 1RM on rings, and leave that for bar dips.

Also, you obviously *don't* have to choose one or the other, so there's no reason not to do both. Also, bar dips, ring pushups, plyo/clapping pushups, 1-arm pushup progressions, handstand pushups, eventually on paralettes, and planche progressions.

[Jamie J. Skibicki]

weighted push ups

[Ben Sparks]

Originally Posted by Jamie J. Skibicki

weighted push ups

Yes

Just get in the pushup position with your hands on a scale. When I try it, I get about 170 lbs. I weigh 220. So I put a 45# bumper on my back and do pushups. Not perfect, but not real far off either.

[Jamie J. Skibicki]

I forgot the part about the scale. thanks Ben

[Blair Robert Lowe]

Do a harder form of ring pushups. Ring pushups are easy and boring. For Lynne, I typically do some form of pseudo planche pushups though I know some affiliates just use pushups. I never thought about using dips.

Dipping is a good idea as well.

HSPU tend to only be triceps and shoulders.

Ring dips are a lot harder than ring pushups. However, I rotate pushups, dips, and handstand pushups for my upper body push programming unless they are multiple plane pushing skills. This is just to help even out things.

[Greg Privitera]

Last WOD I used weighted ring pushups (weighted with a sandbag on my upper back).

[Eddie Watts]

Originally Posted by Ben Sparks

Yes

Just get in the pushup position with your hands on a scale. When I try it, I get about 170 lbs. I weigh 220. So I put a 45# bumper on my back and do pushups. Not perfect, but not real far off either.

i can't help but wonder how you put the plate on your back and then do push ups...?
rucksack?

[Jamie J. Skibicki]

Lay on ground. Put plate on back (flexibility is one of the components of fitness). Put hands on ground.

Extend arms, Bend arms, repeat.