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Hantelbank-Alternative: Ersatz für Bankdrücken & Co Zum Inhalt springen Eine Alternative zur Hantelbank ist immer dann gefragt, wenn für das Training zuhause nicht genug Platz oder Geld vorhanden ist. Oder wenn man einfach keine Hantelbänke mag.
Kann passieren. Bevor man sich als Hantelbank-Ersatz die Bierkästen vom Wochenende zusammenschiebt, sollte man sich aber eine Frage stellen: möchte ich so von Mutti und dem Rettungsdienst aufgefunden werden?
Dein DIY Hantelbank-Ersatz: (wahrscheinlich) eine schlechte Idee Das wir uns richtig verstehen: es gibt begnadete Menschen, die absolut in der Lage sind, einen adäquaten Hantelbank-Ersatz herzustellen. Diesen selbstgebauten Hantelbänken ist im Zweifelsfall eher zu trauen, als so mancher kommerzieller Lösung.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Es besteht eine gewisse Wahrscheinlichkeit, dass du nicht zu diesen Menschen gehörst, beziehungsweise, dass eine solche Hantelbank-Alternative das Problem gar nicht lösen würde, weil schlicht kein Platz für die Bank vorhanden ist.
Das ist aber kein Grund, Skateboards, Bügelbretter oder abenteuerliche Holzkonstruktionen als Hantelbank-Ersatz zu missbrauchen und ich verrate dir warum:
Es ist nicht skalierbar.
Wer eine Alternative für die Hantelbank sucht, der wird in den allermeisten Fällen ein Muskelaufbautraining, von Krafttraining wollen wir hier gar nicht reden, anstreben. Hypertrophietraining funktioniert aber seiner Natur nach nur mit progressiven Widerständen.
Selbst, wenn deine DIY-Hantelbank für den Moment ausreichend stabil ist und vielleicht auch für die kommenden Monate: wie sieht es in einem Jahr aus? Untrainierte, aber ambitionierte Einsteiger können das bewegte Gewicht auf der Hantelbank in einem Jahr um 70 – 100% steigern.
Irgendwo in diesem Zeitraum ist vielleicht das Limit deiner Hantelbank-Alternative erreicht und damit auch das vorläufige Ende deiner Kraftsport-Karriere.
Meine Empfehlung: Irgendwann das Geld für eine stabile und vielleicht klappbare Hantelbank zusammenkratzen und bis dahin auf gleichwertige Hantelbank-Alternativen im Trainingsplan setzen.
Hantelbank-Alternativen im Muskelaufbautraining Sitzen kann man im Knast Solche Übungen gibt es nämlich durchaus. Ich trainiere jetzt seit einigen Monaten zuhause und habe mich schon im Fitnessstudio weitgehend vom Bankdrücken ferngehalten, weil ich es einfach nicht für eine notwendige Übung halte.
Das ewige Gerede, dass Bankdrücken eine unverzichtbare Königsübung sei, ist biomechanisch nicht zu begründen. Eine wertvolle Übung, ja, aber sicher nicht unersetzbar. Generell wird es sich, das ist meine persönliche Meinung, beim Sport im Fitnessstudio viel zu bequem gemacht.
Bankdrücken Alternative zur Hantelbank Insofern ist es kaum einzusehen, warum Fitnesssportler oder Einsteiger im Bodybuilding, die sich keine Hantelbank anschaffen können oder wollen, sich nicht einfach umdrehen und mit ihrem eigenen Körpergewicht arbeiten.
Bevor man 20 Liegestütze aufs Parkett legt, ich meine saubere, technisch korrekte Liegestütze , vergeht eine Weile. Wer das hinbekommt, kann die Übung mit Bändern oder Gewichten so viel schwerer machen, dass der Muskelaufbau auf absehbare Zeit gesichert ist.
Auch ohne Zusatzgeräte sind die Liegestütze eine langfristige Bankdrücken-Alternative.
Es gibt zahlreiche Variationen , an denen sich selbst fortgeschrittene Sportler noch über Jahre abarbeiten können, ohne die Möglichkeiten auszureizen. Dabei werden in den meisten Fällen exakt die Muskeln trainiert, die man auch beim Bankdrücken erreichen würde.
Negatives Bankdrücken Alternative Negatives Bankdrücken erreicht mehr Anteile des Pectoralis und kann somit noch mehr zu Muskelaufbau und Kraftzuwachs beitragen. Immerhin können bis zu 25% mehr Gewicht als beim Flachbankdrücken bewegt werden.
Beim Training zuhause (und auch in vielen Fitnessstudios) kann das eine ganz schön wackelige Angelegenheit werden, weil die Hantelbank keine negativen Einstellungen vorsieht.
Schnell ist der genannte Vorteil dahin, weil man sich einfach unsicher fühlt.
Die Übung lässt sich aber perfekt und sicher auch zuhause durchführen, wenn wir die Angelegenheit wiederum um 90° gegen den Uhrzeigersinn drehen. Dann kommt nämlich der vorgeneigte Barrenstütz dabei heraus.
Dips sind die besten Hantelbank-Alternative für die Brust und den Trizeps . Sie trainieren damit exakt die Muskeln, die wir auch mit dem negativen Bankdrücken erreichen.
Allerdings rate ich auch hier von DIY-Lösungen ab und würde mir stattdessen ein Paar gute Dip Barren für zuhause zulegen. Die sind nicht zu teuer und haben den Vorteil, dass man sie platzsparend verstauen kann.
Hantelbank Alternative für Flys Flys involvieren fast ausschließlich den Brustmuskel und lassen sich nicht ganz so leicht ersetzen. Es bringt absolut nichts, die fliegende Bewegung mit Kurzhanteln stehend zu machen, da die Schwerkraft nun mal nur in eine Richtung funktioniert.
Aber auch hier bieten die Widerstandsbänder eine perfekte Alternative.
Dadurch, dass der Widerstand während des Arbeitsweges noch zunimmt, und nicht abnimmt, wie bei den Kurzhanteln, würde ich die Bänder sogar jederzeit vorziehen.
Gerade der Punkt der maximalen Kontraktion , wenn die Hände sich berühren oder überlagern, ist für die Entwicklung des Brustmuskels entscheidend. An diesem Punkt bieten die Flys liegend auf der Hantelbank aber praktisch keinen Widerstand mehr, da sich die Hanteln in Lotrichtung über dem Körper befinden.
Stehende Flys mit Bändern sind effektiver und können auf kleinstem Raum ausgeführt werden.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Schulterdrücken ohne Hantelbank Ich hatte mich an anderer Stelle schon für das stehende Schulterdrücken ausgesprochen und halte eine Hantelbank bei dieser Übung für weitgehend unnötig.
Sicher, wer sehr hohe Gewichte verwendet, wird in der stehenden Variante irgendwann an seine Grenzen stoßen, schon allein, weil die Gewichte nicht mehr so problemlos in Position zu bringen sind.
Die Frage ist aber, ob und wofür so hohe Gewichte überhaupt notwendig sind.
Für den reinen Muskelzuwachs sicherlich nicht. Gewichte, mit denen 10 – 12 Wiederholungen möglich sind, sollten auch stehend gehalten werden können, ansonsten müsste zeitnah mal an der Rumpfmuskulatur gearbeitet werden.
Seien wir ehrlich, die sitzende Variante mit Lehne dient oft nur dazu, mit dem Hintern nach vorne zu rutschen, um möglichst viel Arbeit dem Brustmuskel zu übergeben. Arbeit, die eigentlich von Schultern und Nacken erledigt werden sollte.
Wer eine Langhantel zur Verfügung hat, kann natürlich auch gleich diese verwenden.
Der Military Press ist eine der Königsübungen im Kraft- und Muskelaufbautraining. Er wird mit Gewichten teils oberhalb des eigenen Körpergewichts ausgeführt und benötigt natürlich keine Hantelbank.
Allerdings könnte zur eigenen Sicherheit irgendwann über die Anschaffung eines Half Racks nachgedacht werden. Das macht die Übung, gerade das Ablegen der Hantel, schon deutlich leichter und Half Racks nehmen auch nicht sehr viel Platz weg.
Einarmiges Rudern ohne Hantelbank Das vorgebeugte Rudern mit Kurzhantel ist eine der beliebtesten Übungen für den Latissimus.
Mit dem Rudern lässt sich schön isoliert der breite Rückenmuskel ansprechen und man ist stabil genug, um auch hohe Gewichte sicher bewegen zu können. Die meisten Sportler stützen sich dafür mit einer Hand und gegebenenfalls auch mit einem Knie auf der Hantelbank ab.
In diesem Fall würde ich allerdings sagen, dass eine Hantelbank-Alternative zuhause, und sei es nur der Türrahmen zum festhalten, eine ebenso gute Lösung ist.
Sich einseitig mit dem ganzen Körper auf eine Hantelbank aufzustützen birgt sogar ein gewisses Risiko und kann schlimmstenfalls zu Verletzungen im Bereich der Bandscheibe führen.
Das ist vor allem dann der Fall, wenn der Abstand zwischen aufgelegter Hand und aufgestelltem Knie zu gering ist und hieraus eine Rundung im Rücken entsteht. Das muss natürlich nicht so sein und die Übung auf der Bank ist keinesfalls per se gefährlich, aber ein anderer stabiler Punkt für die Handablage erfüllt als Hantelbank-Alternative den gleichen Zweck.
Besser noch: man macht das vorgebeugte Rudern einfach frei. Was für Profis gut genug ist, kann für dich nicht schlecht sein.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Wer keine Kurzhanteln oder Langhantel vor Ort hat, der könnte das vorgebeugte Rudern auch komplett übergehen und sich für die mindestens ebenso effektiven Klimmzüge interessieren.
Klimmzugstangen sind nicht zu teuer und teilweise abnehmbar, die Anforderungen an Ressourcen sind also überschaubar.
Hantelbank Alternative für Trizepsdrücken Ohne Kabel wird das Trizepsdrücken mit Kurzhanteln oder der SZ-Stange, seltener mit Langhantel ausgeführt. In diesem Fall halte ich die Curlstange für die beste Wahl , da sie einen stabilen Griff in variabler Breite ermöglicht, ohne gleichzeitig eine Innenrotation der Unterarme zu verursachen.
Um eine echte Hantelbank-Alternative muss man sich in diesem Fall gar nicht bemühen. Bei korrekter Ausführung kann man sich auch einfach auf den Boden legen, allerdings wäre eine Gymnastikmatte schon ganz angenehm.
Wir erinnern uns : Die Oberarme bleiben stabil, leicht zum Kopf geneigt, während sich nur das Ellenbogengelenk bewegt. Die Hantel müsste in diesem Fall ungefähr auf Höhe der Stirn herauskommen, deswegen wird die Übung auch gerne Skullcrusher genannt.
Hinter dem Körper wird nicht gearbeitet, die Schulterblätter rotieren bei dieser Ausführung auch nicht, deswegen ist ein Hantelbank-Ersatz hier gar nicht notwendig.
Hantelbank-Alternativen: Liste Mit Bank Ohne Bank Bankdrücken Liegestütze Flys Widerstandsbänder (stehend) Negatives Bankdrücken Dips Vorgebeugtes Rudern Vorg. Rudern stehend Schulterdrücken Military Press Trizepsdrücken Skull Crusher auf dem Boden
Fazit: wie sehr braucht man eine Hantelbank? Lange bevor ich das erste Mal ein Fitnessstudio von innen gesehen habe, war die Hantelbank meine erste, größere Anschaffung fürs Home Gym. Nach wie vor halte ich die Anschaffung einer Hantelbank für eine gute Entscheidung, wenn Platz und Geld im ausreichenden Maß vorhanden sind.
Sie macht das Training zu Hause einfach professioneller und ermöglicht die bequeme Ausführung einer ganzen Reihe von Übungen .
Kann man sich (noch) keine Hantelbank leisten, muss man aber nicht auf effektives Training verzichten. Mit ein bisschen Know How und ein paar Kleingeräten lässt sich praktisch jede Übung auf der Hantelbank adäquat ersetzen.
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