Alternatives to the Bench Press?

1. The "shock your muscles" thing is bull****.
2. If that's all you're doing your workouts are very unbalanced and bad for boxing.
3. Why are you not working your legs at all?

 

is this the same thing as when they say change your routine every 6-7 weeks so your muscles dont plateau or something different ?

 

Yeah. You could do the same 6 lifts for the rest of your life and you'd still get bigger/stronger or both. It's how you set out your sets/reps and weight used.

The idea of "shocking" your muscles makes no sense. If I keep adding weight or doing more volume the lift will improve. The added weight is enough of a "shock" to the muscles. Why everyone seems to think you have to change to entirely different lifts every few weeks I don't know.

 

wicked im basing my routine on bench squat and deadlifts right now and was struggling to find ways to replace them

 

You always this touchy when somebody asks you a few questions or tells you a few facts? You seem a bit annoyed for some reason.

 

Push ups and dips.

 

Overhead press.
The "shock value" is from how you train and progress and put more weight on, not some funky new exercise necessarily.

 

One handed plyometric press-ups

 

Dumbell flyes will give your chest a bit of a workout. Also Dips, Pushups, Bent arm barbell pullovers while lying on a bench just to name a few.

 

wide grip dips for the bench add a backpack with sandbags later great feel on chest imo

 

1...thanks for that

2..he never said that

3..he never said that

he wasnt annoyed you just made a a lot of assumptions :good

 

Thanks for clearing that up my little stalker friend :good

 

thats no problem buddy , you had no clue about his setup.
None.