Ever do exercises wearing one of these vests? It will kick your butt and I don't care what you bench.
http://www.thexvest.com/ Try doing giant sets of squats, push ups, chins, bodyweight back rows; hand stand presses,dips calf raises, and burpees wearing a vest.
Some guys like using these straps. A couple of companies make them but I think they are one of the first. I hear they are well made.
http://www.fitnessanywhere.com/military/index.phpBody weight exercises are underrated. Here are just a few.
1. Dips
2. Pushups
3. Pull ups
4. Hand stand presses using push up type bars with feet against a wall for balance if necessary.
5. Back rows using a low bar with heels on the ground. Face toward the sky.
6. Burpee type exercise with a jump at the end.
7. Jumping type exercise. Jumping up and reaching a mark or on a platform.
8. Jumping rope.
9. Hitting the heavy bag
10. Sprinting
11. Distance runs.
12. Single leg squats
13. Double leg squats.
14. Find a couple of heavy rocks. Do some improvised lifts with them. (Don't laugh a weight is a weight.)
15. Single leg calf raises on stairs.
16. If you could get someone to hold you legs you can find a way to do back extensions off a bench.
17. Neck bridges-front and back.
18. situps
19. crunches
20. Leg raises
The above will build functional usable strength. Body weight exercise gives you a body awareness that is readily transferable into any athletic pursuit. I worked in a prison as a correction officer about 25 years ago. Training was very big in prison with the inmates. There was the weight lifting crowd and there was the body weight exercise crowd. The bodyweight crowd looked ripped and athletic. Recently this experience was illustrated to me again. In a run down town of Asbury Park NJ I was working near years ago I saw men working out in a playground. This town is crime ridden and poor. A group of three men were working out in a broken down play ground. They were doing chins and dips improvising with the equipment. It was summer and they were ripped. Two towns over was the rich white neighborhood. They have a great gym. The poor guys really have no disadvantage when it comes to being in shape. I bet they could really kick butt.