Better alternatives, like bench press

2025/5/18 Edited to

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The image shows a person's midsection, wearing athletic wear, with text overlays. It presents workout routines for different body goals: 'Bigger' (arms/chest and glutes/legs), 'Hourglass' shape, and 'Smaller waist'. A section for 'Food that helps' is also included.
Workouts that help w/ different parts of the body
#work out 💪 #work out for me..💋 #workingonmybody #summerbod #bodytransformation
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A before-and-after comparison showing a person's weight loss from 260 to 214 pounds, a total of 46 pounds down, wearing workout clothes in a gym setting and in front of a mirror.
A notes app screenshot detailing a workout plan including 20 minutes of cardio, arm exercises like bicep curls and tricep extensions, and leg exercises such as RDLS and sumo squats.
A notes app screenshot continuing a workout plan, listing full-body exercises like dumbbell goblet squats and KB deadlifts, chest/tricep exercises, and back/shoulder exercises including lat pulldowns.
WORKOUTS I DID 2 LOSE 45 POUNDS
It worked for me maybe it will interest some of you!!! #workout 🏋️ #helpmewithmyweight #weightlosstips #workouts #gym #gymlifestyle #plussizegymgirl #lemon8wellness #gymworkoutideas #myworkoutplan
Mj

Mj

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The perfect upper body workout for shy girls
Just grab some dumbbells and a bench for this workout! No need to move around the gym: Seated dumbbell press: 3 sets of 8-12 reps - Put the seat at about a 30° incline - Position your elbows in front of you about 45° - Push the weight straight upwards - Control the weight back down until pa
Trisha Morrison

Trisha Morrison

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Beginner Workouts
Beginner home and beginner gym workouts #fullworkouts #workoutathome💪 #gym #simpleworkouts #beginnerathomeworkout #beginnergymworkout #addtoworkout #letsmove
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Britt

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At home upper body workout (no equipment) 🤍 Build toned arms, shoulders & core using just your bodyweight. #athomeworkouts #upperbody #upperbodyworkouts #upperbodystrength #workouttutorials
xemelygarcia

xemelygarcia

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A weekly workout schedule outlining exercises for Monday (Arms - Push), Tuesday (Legs), Wednesday (Arms - Pull), Thursday (Abs), Friday (Glutes), Saturday (Cardio), and Sunday (Rest), with sets and repetitions specified for each day.
A workout schedule for Monday, focusing on 'Arms - Push' exercises. It lists Shoulder Press, Tricep Overhead Extension, Dumbbell Overhead March, Tricep Extension, and Dumbbell Bench Press, with accompanying illustrations for each exercise.
A workout schedule for Tuesday, focusing on 'Legs' exercises. It lists Leg Press, Cable Kickback, Squats, Sumo Squats, and Stair Master, with accompanying illustrations demonstrating each exercise.
Weekly Workout Split
Screenshot and Save!! This is a great workout split for those starting their workout journey. Each week you can advance into a more strenuous routine. Swipe for an example of each exercise!! I hope this helps, XOXO, LC #homeworkout #lemon8challenge #lemon8challenge @Lemon8 F
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GYM ROUTINE FOR PLUS SIZE BEGINNERS 💖💪🏼🍑
Exercising is essential for everyone, regardless of size or fitness level! ♥️🧘🏼‍♀️ Tips for Starting Out: Warm-Up: Always start with a 5-10 minute warm-up to prepare your body for exercise and reduce the risk of injury. Listen to Your Body: If an exercise feels painful or uncomfortable, st
Caroline 🫶🏼

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A collage showing a woman in a gym performing upper body exercises with dumbbells. Text overlays read "SHY GIRL UPPER BODY WORKOUT dumbbell only | stay in one spot." The images show her doing seated presses and bent-over rows.
Two images show a woman demonstrating the 'Seated dumbbell press' exercise. The left image shows her holding dumbbells at shoulder level, and the right image shows her extending them overhead, with instructions on form and tips.
Two images show a woman demonstrating the 'Dumbbell bench press' exercise. The left image shows her lying on a bench with dumbbells at chest level, and the right shows her pressing them upwards, with instructions and tips.
Shy Girl Upper Body Workout (Dumbbell Only)
Whether you're new to the gym or just feeling shy, here is an amazing upper body workout where you can stay in ONE spot the whole time! And another upside - all you need is dumbbells and a bench. Here's the workout: Seated Dumbbell Press - Put the seat at about a 30° incline - Posit
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Trisha Morrison

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A woman with long blonde hair, wearing a white crop top, denim shorts, and red high heels, stepping out of a black SUV. The image is titled "THE FITNESS PLAN YOU NEED TO GO FROM PETITE TO THICK BADDIE."
A woman performing a squat in a gym, illustrating the Monday lower body strength training routine. The text lists exercises like squats, Romanian deadlifts, walking lunges, leg press, and calf raises with sets and reps.
A woman's toned midsection, illustrating the Tuesday cardio and core workout. The text lists HIIT cardio, planks, Russian twists, bicycle crunches, and flutter kicks with sets and reps/duration.
From Petite To Thick Baddie: Your Fitness Plan 🏋🏾
You can be thick in three months if you know how to workout and what to eat to get there. SAVE THIS FOR LATER GWORL!!! 🔐💁🏽‍♀️ Part 1: YOUR FITNESS PLAN 💕 Welcome to part one of "Petite to Thick Baddie," where I'll guide you through exercises tailored for your body type, targeti
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Jodelle D

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UPPER BODY | Band vs. Dumbbell
ere are some upper body alternatives you can do with a long resistance band. If you are wanting to workout from home and apply progressive overload, you can accomplish this using bands. This is a great start before transitioning into weights or the gym. 🩷 Bands: www.bestshapebymaria.com/HERA
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Maria Teixeira

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Bench Press! Save for Future Workouts
This is one of my favorite workouts, though without a spotter sometimes it can be difficult for me. I want to get stronger. During my time as a powerlifter I skimped out on this workout, but I find now that it’s essential in reaching my goals of both strength and toning. It is one of the ways I
Tiara Marie

Tiara Marie

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4 EXERCISES ONLY LEG DAY
Some day we don’t have all the time in the world to do our workout, but still want to take the time out of our day to get it done regardless! This was one of those days where I didn’t have the most time but wanted to make the most out of the time I had. This 4 exercise only leg day was perfe
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A split image showing a woman's weight loss transformation from 225 lbs to 165 lbs, with before (left) and after (right) mirror selfies in black workout attire.
A text graphic detailing Leg Day, Arm Day, and Glutes workouts using dumbbells, including specific exercises, reps, sets, and a 1-mile inclined walk.
A text graphic outlining Back Day and Abs Day workouts with dumbbells and weighted balls, listing exercises, reps, sets, and a 1-mile inclined walk.
from 225lbs to 165 lbs
from January to April I completed these workouts consistently! At the time gyming for me were 6 days out of the week 🤍 SUANA IMMEDIATELY AFTER !! It seems extreme but I promise it’ll be worth it ☺️ #viral #weightlossandfatloss #gymgirlie #trending I completed these workouts Crunch Fitn
ty💖

ty💖

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A person takes a mirror selfie in a gym, with the text "4-day gym workout plan for beginners" overlaid. The image serves as the cover for a workout routine shared on Lemon8 by @emmajonsongym.
A screenshot from a notes app displays "Day 1: Leg day (Quads focused)" of a 4-day workout routine. Exercises listed include back squats, Bulgarian split squats, leg extensions, cable kickbacks, and calf raises.
A screenshot from a notes app displays "Day 2: Push day (Chest-Triceps-Shoulders)" of a 4-day workout routine. Exercises listed include chest press, chest fly, rope tricep extensions, shoulder press, and lateral raises.
4-day gym workout plan for beginners
Click Link in Bio for workout plan and cookbook for your cake🍑🔥 #gym #gymgirly #beginnergluteworkout #shygirlworkout #gymworkouts
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Workouts I did 2 lose 75+ pounds
It has worked for me 🤍 @Lemon8 Fitness Hoping it will help maybe just one person. #workout 🏋️ #weightlossjourney💪 #losingtheweight #gymessentials #lemon8challenge
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Try these alternatives at home 🍑 #gymvshome #gymvshomevariations #gymvshomeworkout #resistancebandworkout #glutes
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Lucia

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exercises I’ve retired from
after lifting for 3.5 years I have changed a lot about my routine for several reasons! Mostly because with lifting experience comes knowledge and the key to a long lifting career is to work smarter not harder! This means doing exercises that are beneficial to YOU, not what everyone else is doin
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The Real Reason Your Glutes Are Weak ✨
If you've been struggling with Bulgarian split squats or lunges, it's probably not just bad form-it's weak glutes. & The glute muscles play a huge role in stabilizing your lower body and powering through compound movements. 💥 When they're not strong enough, your quads and h
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A woman performs a glute bridge exercise with a kettlebell on a mat, with text overlay 'Get Snatched From Home' and 'Sweat It Out at Home'.
An illustration of various glute exercises including Goblet Squat, Weighted Glute Bridge, Bulgarian Split Squat, Fire Hydrants, Wall Sit, and Dumbbell Side Lunge, with sets and reps indicated.
Illustrations of glute exercises like Barbell Squat, Barbell Step-up, Donkey Kicks, Side Leg Raise, and Single Leg Glute Bridge, with a note about alternative workouts and bodyweight exercises.
Snatch your Body from Home by Summer 🤩🍑
Hey ladies, I understand! Not everyone has the luxury of hitting the gym or feels at ease working out in that environment all the time. So, in today's post, I'll provide you with workout examples that you can easily do from the comfort of your home. I'll break it down into full-body
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Overhead: Strict Press vs. Push Press💪🏽
Strict Press: 👉🏽No leg drive 👉🏽Mainly relies on shoulders to power the movement 👉🏽Great for isolating shoulders Push Press: 👉🏽Push from legs (leg drive) 👉🏽Uses more core and legs 👉🏽Better for overall strength 👉🏽Able to generate more “power” with the push Both of these are great exercis
Lillid4fit

Lillid4fit

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A title image for a dumbbell workout plan, featuring gold and light blue dumbbells stacked on a wooden surface, with the text "My Favorite Dumbbell Workout Plan" in red.
A Monday full-body dumbbell workout plan, detailing exercises like goblet squats, bench press, rows, shoulder press, bicep curls, and tricep dips, with sets, reps, and illustrations.
A Tuesday leg dumbbell workout plan, outlining exercises such as Bulgarian split squats, stiff-legged deadlifts, step-ups, and calf raises, including sets, reps, and illustrations.
My Favorite Dumbbell Workout Plan
My current favorite workout plan for this summer! #workout #dumbbellworkout #athomedumbbellworkout
Meghan Smith

Meghan Smith

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A detailed weekly workout plan displayed on a dark green background. It outlines exercises for cardio, abs, back, biceps, glutes, legs, shoulders, triceps, and quads across five active days, with two rest days. The plan includes specific exercises, sets, and reps for each day.
Workout plan
This is what a week of my workout looks like •2 rest days •5 active days (typically last about 2 hours) Tbh it alternates with how I’m feeling that day because it’s crucial to listen to ur body! #dayinmylife #Lemon8Diary #workout #workoutroutine #workoutideas #gymgirl #gymmotiva
Serinity_mh

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A woman in athletic wear stands in a gym, with text overlay "full body workout with just dumbbells" and a graphic of a purple dumbbell pointing to the right.
A split image shows a woman demonstrating dumbbell step-ups. The left panel shows her stepping up, and the right shows her at the top of the step, with instructions for the exercise.
A split image shows a woman demonstrating a sumo squat. The left panel shows her in the squat position, and the right shows her standing up, with instructions for the exercise.
Full body workout using just dumbbells
Step-ups: 3 sets of 6-10 reps - Hold the dumbbell on the same side as your working leg - Step up onto the platform, squeezing the glute - Use your hand for balance - Come back down slow and controlled Sumo squat: 2 sets to failure - Start with a wide stance and toes pointed out - Grip the
Trisha Morrison

Trisha Morrison

237 likes

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