Welcome to the Get Fit Guys quick and dirty tips to get moving and shape up.

My name is Brock Armstrong and I'm the Get Fit Guy.

A listener named Duncan wrote to me the other day looking for some peck building advice.

This is what he said.

After 15 months of working out at home due to the COVID-19 pandemic,

I finally feel like I have a handle on it, but the one thing that still eludes me is how to do

a good chest workout without a weight bench. I looked into buying one, but they are way too

expensive. I have resistance bands and

dumbbells. Is there a way to use those effectively without a bench? Now, okay, I know exactly where

Duncan is coming from. I too have dumbbells, resistance bands, yoga balls, and foam rollers galore, but no weight bench.

And with a decent one selling for about $200 and a used bench, not being all that much cheaper,

I am really quite reticent to buy one.

They also take up a lot of space and they aren't particularly attractive. So,

what is a chest-focused fitness fiend to do? Well, let's look at it this way. When you walk into a

well-stocked gym, there are usually a number of different ways to get a good chest workout. There

may be a chest press machine, a fly machine, a squat rack with a barbell,

and a bench underneath it, a few benches, all lined up neatly along a wide array of different

weight dumbbells, and then to top it off, the benches also come in a variety of sizes and angles.

Along with the requisite flat benches, there are incline benches,

decline benches, adjustable benches, ones with slots for your legs to lock into, and even

ones with fancy adjustable headrests. When that is what you're used to, it can seem kind of

hopeless to get a decent chest workout at home, laying on your

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