12 week press program: Alternatives to BB Close-grip & T&G Bench

Training Q&A [Moderated]
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m planning to run the OHP Press program again after having great success with it in the past. I previously hit a 110kg press with solid form following the program as written. I even hit a 150 kilo bench without really trying which was a nice bonus.

This time around, I’ll be training in a gym where it’s not really feasible to use a rack for three separate barbell exercises in one session (It’s crowded so there’s a time limit to how long you can use the racks). Because of that, I’m looking to replace the Close-Grip Bench Press and Touch & Go Bench Press with alternatives that don’t require a barbell bench setup.

My current gym has (besides 4 power racks):

  • Two smith machines
  • Dumbbells up to 50kg
  • A full range of Hammer Strength upper body machines

I’m aiming to keep the intent of the program intact and would appreciate any suggestions for effective replacements using the equipment I have. Also, should I adjust the rep ranges or intensity to account for using machines or dumbbells instead?

Thanks in advance!

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Joe,

Thanks for the post. Sounds like a gym full of people who want to lift…that’s cool. Here would be my preferences for the situation:

  • Weighted dips
  • Incline and flat dumbbell press (likely paused variations)
  • Smith machine CG and incline bench
  • Weighted push ups

I’d probably skip the hammer strength stuff for this application unless you prefer them.

-Jordan

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Thank you for your prompt and helpful reply @Jordan_Feigenbaum !

Just wrapped up Day 1 today and really enjoyed using the Smith Machine for close-grip incline bench. Honestly it felt better than the barbell version for me. I’m planning to stick with it through the first six weeks, then switch over to dips starting in Week 7.

For the Touch & Go bench, I’m going to give dumbbell bench press a shot as the main substitute. Never really did any serious dumbbell pressing so there might be some gains to be had here.

As for the Hammer Strength machines, I’ve never been a huge fan, being tall with long arms, they’ve always felt a bit awkward. That said, I might revisit them down the line if I decide to explore some bodybuilding-style training.

Appreciate all the advice and the great content you and your team continue to put out—thank you!

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Thanks for the kind words! Let us know how the program goes for you :slight_smile:

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