Replacing kickbacks and bench press

C

calcium

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I seriously can't stand doing kickbacks. Are they even a good exercise? Is there another exercise that I can replace them with?

The bench press I rather like but I don't have a rack so I can't safely do it :-( Is there another exercise that I can do instead of it? I do push-ups. Not sure if those use the same muscles as a bench press though.

~Nicole
 
Kickbacks are about the most ineffective exercise you can do, ranking right up there with just about anything done on a smith machine, lol.

The triceps exercises that activate the most muscle fibers are: Seated dumbell triceps extensions, decline barbell triceps extensions (also sometimes called nose breakers). Other options are: dips, close grip bench press, skull crushers (seated/standing barbell extensions), triceps pressdowns, reverse pushups...

As alternatives for benchpress, try pushups, dumbell benchpress, incline dumbell benchpress, floor press, dips, lying flyes...
 
Depending on your equipment availability of course all that Dswithers stated was great. A few add ons if equipment is a problem..

Chair dips/Stair Dips
Diamond Push ups
 
You can replace the benchpress with elevated pushups "three chairs involved"
just spread the front to chairs wider and wider to up the intensity and add a weighted vest to up the intensity even more or tie a weight around your waist
 
I have to disagree. Both bench press and shoulder press forms work the triceps. Also, rows and pull-up forms work the biceps.

If you do these, there's little need for curls and kickbacks.
 
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