What kind of weight lifting simulates a bench press that I can do without a spotter?

I like to go to the gym alone. I am trying to develop my upper body. I am an extreme novice and know nothing about weight lifting. I would like to do an exercise that develops the chest. But I don't like to work out with anyone else because the weight lifters scare me. I don't need someone pushing me to do something that will hurt myself. And I don't want to be humiliated because I have trouble lifting the bar without the weights.

Public Comments

1. Try the seated machines, u wont need a spotter. Push ups also work your chest. More reps will get u ripped, more weight and less reps with bulk u up.

2. Exercise that simulate a bench press would be push-ups, lying chest press and seated chest press. Push-ups would only work for a while because your body would adapt to the load. Whereas for stack weights, you are able to increase the load over time which builds your strength. For beginners, choose a weight that you're able to do for a maximum of 15 repetitions.

Also, do remember to take muscle imbalances into consideration. As a general rule, if you train upper body, train the lower body as well and if you train the front, remember to train the back as well. If you were to have a chest too much stronger than your back muscles, the chest muscles would pull the shoulders to the front, leaving you with a hunchback-like posture.

Back exercises that do not need a spotter would include: Seated rows, dumbbell rows and back extensions.