Excercises for building mass without a spotter?

[slickdadd]

I have fallen off the wagon a bit lately, and need to get back with it. But anyway, does anyone know of or can recommend some good excercises to build upper body strength without the help of a spotter? I'm going to be working out alone for the next few months and I won't be able to really challenge myself with a normal bench, incline bench, or military press because I might kill myself. I'm mainly looking to increase chest, shoulders and arms, but I'm not sure what to focus on in terms of exercises. Dips have been good, because I don't need a spot for that and they really hit a lot of spots good, but anyone else able to recommend some stuff?

 

[ghettostudmuffin]

Well you could do all the usual exercises. Just use dumbells instead. That's what I'd do.

 

[InTraining]

Assuming you have access to a power rack you can do all the motions you listed and set the safety bars to the appropriate level....

Or you could not train to failure

The above suggestion of DBs is a good one as well

 

[curgeo]

Agree with both. If using a power rack you can pretty much do everything safely. Would you like some examples?

 

[WalkingBeast]

The power rack suggestion, is what I was going to suggest also. Never tried it before, but seems to work for many. I would always ask people for spots, but it can be a pain in the fuckin ass. I do that once a week. The dumbells are also a great suggestion. Just be sure and KILL THAT SHIT!!

 

[Dial_tone]

I pretty much always train alone. The way I get around not having a spotter is to do partial reps instead of forced reps. It's easier to do with machines. Example, with Hammer Strength presses once you reach failure just keep pressing the weight 1/3 to 1/2 way up. You can also do drop sets when possible.

 

[slickdadd]

I should have specified I don't have a power rack. I actually meant to say that, but yeah, don't have that. So I guess DB presses is where I stand right now.

 

[curgeo]

As long as you stimulate the muscle it will grow. Keep your reps in the 8-12 range and you should be able to know when it is getting almost too hard to lift. Staying in this range will also allow you to use light enough weights that if something heappens, you should be able to get out of it.....and will also provide enough stimulis for the muscle to grow.

Make sure to hit the legs. Squats are a must, but if no rack you can always do lunges with a dumbell or barbell.

My training partners always tell me to not worry about the weight......it's a comfort to have them spot me when I am unsure. You should ty and find some training partners as soon as you can with the same training style as you have.