If you go to the gym to build muscle your goal should be to gain weight. You will get heavier due to muscle being heavier than fat but you will look thinner and leaner due to having less body fat and your muscles being more visible.

Bench press with a weight you can manage. An olympic bar like in the gym is 20kg which isn't insignificant so just start with that. If that's too heavy get some lighter dumbells and do dumbell presses laying down and on an incline. Start with those and build up to the bench press. Press ups are good too; do them at home. If you find them too hard at first do them on your knees.

The best way to get abs is by lowering your body fat %. Don't train them too much or you will still look fat because you will have big abdominal muscles sticking out and small pectorals.

You don't need sit ups but if you do them, do them on an incline bench and using a weight like a light medicine ball. The bench press and press ups will train your upper abs plenty, remember to tense your core like you're having a dump whenever you press. Do laying down leg raises and bicycle movement to train your lower abs.

You don't need a bench to build muscle bench is for building chest muscles. Use dumbbells and do dumbbell press or use a smith machine if you have one or you can bench with very light weight high reps. For abs I just do regular sit ups there's other ways to build abs but sit ups have always been fine for me.

You don’t need to do bench presses to get abs. Any abominable exercise(s) should work, granted you fatigue your muscles enough.

I dont do calisthenics anymore, but the 15 years I was doing it, cost me 0 dollars. I never went to the gym, I used outside. Ran outside, bars at parks I used those. Do enough push-ups and you can start doing them one handed on both arms. Just be careful to many one hands can mess up your shoulders when you get older. Had almost an 8 pack, I was swol cut. No protein powders or supplements. No other stuff. This is my free advice on how to build muscle for free without membership.

You can always get what's called a "rack". Like a squat / bench rack. It basically has a spot rack built into it, which is mostly foolproof.

Thanks for the info guys, will take them all into consideration. I know i sound kinda weak being afraid of the bench, but i am an overly cautious person.

There’s nothing weak about taking control of your health. Stay motivated.

引用自 Shedding Light：

More reps less weight if you don’t have a spotter

Other posters are right- bench press is not for abs- but if you still want pecs and triceps in your routine low weight high reps will help provide definition.

I do want other muscles too not just abs, so yeah. I am a thicker kinda guy with broad shoulders. So i know id look weird being thin.

If you're afraid of accidents do low weight high reps and have someone nearby. Get used to weight levels, don't push yourself. Depending on the equipment there can be more safety features. But for beginners. Low weight high rep for sure.

Don't forget you can use dumbbells as well if you don't want weight over you. Do a bit of everything if you want overall muscle size and endurance, don't just do one thing unless you're focusing on weaker points.

Need a better mirror on the wall willing to wager all in to spike your drink to deliver that perceived image when facing a reflection, perplexing isn't it?

Immediately pushups in bed no questions, then at the counter when making breakfast, reach up and touch the doorway and some more on the stairwell. No wash hands and get to moving metal or bulk objects with hip torque even if just a roller cart with mail.

Doing gym boosts, 45 minutes no stopping core popping start with roman chairs to roll to the floor and pushup with a weight on back to roll once more to carry weight to chest to get up and run for 5 minutes to doing inch drop barbells nothing more.

Just do a bit of cardio between each weight. 2 minute drills upped to 5 minutes with 5 sets for each muscle group a day.
When hitting the bench millimeter at a time, pumped off the pins and then return it again. Get to the weight where doesn't budge and want it to at least know willing to be underneath is a start. Sport.

I'm not a jim bro, maybe i should be... but

Muscle mass is more dense than fat, and therefore heavier than fat. When you start going to the gym you will bulk up, even though, the fat to weight ratio will go down. And it's a good thing. just saying.

Get into calisthenics. Build raw strength.

引用自 tom foolery：

Get into calisthenics. Build raw strength.

Will look into it

引用自 Clumsybeast：

So i been losing weight pretty well for the past months since i been on a diet, and trying to lose fat.. However, i need to go to the gym to start gaining muscle, and lose weight more since my body is starting to get used to the diet, and losing it slower. I want to get a lot more muscle, and abs, but i am terrified of bench pressing, and seen/heard of so many accidents on it that im too scared to try it, plus i have nobody to spot me since i live in a small town with no friends. (mostly old people here.) So can i gain muscle, and abs WITHOUT using the bench press? Everyone treats it as a must do.

Use a machine that targets chest muscles. They are safer than the bench press since if you drop the weight, it isn't falling on you.

引用自 gwwak：

引用自 Clumsybeast：

So i been losing weight pretty well for the past months since i been on a diet, and trying to lose fat.. However, i need to go to the gym to start gaining muscle, and lose weight more since my body is starting to get used to the diet, and losing it slower. I want to get a lot more muscle, and abs, but i am terrified of bench pressing, and seen/heard of so many accidents on it that im too scared to try it, plus i have nobody to spot me since i live in a small town with no friends. (mostly old people here.) So can i gain muscle, and abs WITHOUT using the bench press? Everyone treats it as a must do.

Use a machine that targets chest muscles. They are safer than the bench press since if you drop the weight, it isn't falling on you.

Yeahhhh might have to, or go with the lower weight more reps.. Im not doing heavy lifting with bench.