Building Pecs at home

  • Posted by a hidden member.
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    Jul 08, 2007 12:43 PM GMT
    I'm looking for a way to beef up my pecs a bit this summer. I'm not expecting immediate results or anyting, but I'm wondering what you guys would recommend for workouts I can do at home for maybe an hour a day.

    I've always been pretty slim and never put on much weight, but I'm also in good shape and am willing to put the work into building my chest a bit. Problem is, I don't have access to a gym right now and so can't do weights.

    Lately, I've been doing about 100 pushups a day, along with some abs exercises and some yoga. That's all great for maintaining strength, but it's clearly not building up the muscle much. I don't want to look like a bodybuilder, but it'd be nice to add a couple inches to my chest and arms.

    Any thoughts?
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    Jul 08, 2007 1:39 PM GMT
    As a variation on pushups, you might try those Hindu pushups that Matt Furey promotes. It's basically the pushup part of Surya Namaskar. Here are a couple links that demonstrate:

    http://cbass.com/Furey.htm

    http://www.bronzebowpublishing.com/HinduPU.gif

    As for the Hindu squats, I don't think they're a good idea. At least, not on my body. They're hell on my knees and my collapsed arch.
  • Lincsbear

    Posts: 2589

    Jul 08, 2007 5:33 PM GMT
    You could try push ups with your hands shoulder width apart(or slighty more).This will strenghen and broaden your shoulders so they can carry more muscle.Aim for plenty of protein in your diet,about 1.5g per kilogram of body weight per day.Do you have some weights at home?Try shoulder presses,biceps curl,dumbell shrug.All these should help build some chest muscle.Good luck!
  • Delivis

    Posts: 2332

    Jul 08, 2007 7:10 PM GMT
    Dumbells! I got an awesome cheap set for 40-50 bucks at wallmart, and do all my exersizing at home over the summer.
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    Jul 09, 2007 4:45 PM GMT
    For something simple you could do at home, I'd go with pushups if you wanted something you could do anywhere. There are so many variations, you could never get bored. You might start seeing results in a few weeks with just 3 high intensity sessions for 20 to 30 minutes at a time. I actually perfer pushups to benchpressing for my main chest exercises.
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    Jul 09, 2007 5:52 PM GMT
    Hmmm, where to start? Hands wider or narrower than shoulder width, balancing yourself on one foot, knuckle push ups, your feet propped higher, your hands propped higher, slower, faster....

    All good variations. Just one at a time, okay?
  • MikemikeMike

    Posts: 6932

    Jul 09, 2007 5:55 PM GMT
    Twin cam - and it shows!! Nice. I got push up bars recently, made by Bollinger 10 bucks cheap!!. They allow u to dip down a little lower and less stress on wrists- broke mine playing v-ball. Try em Cole. Good Luck!!
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    Jul 09, 2007 8:01 PM GMT
    Another one is handstands. Do this with your feet againt a wall. Press full range and if that is not harder enuf try half down and /or then half up.
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    Jul 18, 2007 9:11 AM GMT
    Thanks, guys. I've been trying a lot of different types of pushups, but are they actually going to bulk up the muscle? It feels as though they're keeping me toned, but not building any mass. Any thoughts on which positions or other exercises I can do at home are best for that?

    Also, I'm doing sets throughout the day....about 40 to 50 pushups per session, two or three times a day. It doesn't feel like it's challenging enough. How important is it to wear myself out during each session?

    Lastly, it's important to balance the pushups with shoulder and back exercises, right? What would you recommend for that?

    Thanks again--I really appreciate the feedback!
  • NickoftheNort...

    Posts: 1416

    Jul 18, 2007 12:51 PM GMT
    A few recommendations (which require some money and that you make yourself a home gym; not having access to a gym is not a reason for a lack of weights):

    First, I recommend that you get yourself some weight training / workout literature, such as Frédéric Delavier's Strength Training Anatomy. It contains approximately one hundred exercises with detailed anatomical drawings that show the affected muscles for each exercise.

    @ Barnes & Noble - http://search.barnesandnoble.com/booksearch/isbnInquiry.asp?z=y&EAN=9780736063685&itm=1

    @ Borders / Amazon - http://www.amazon.com/Strength-Training-Anatomy-Frederic-Delavier/dp/0736063684/ref=pd_bbs_sr_1/104-6828077-1449554?ie=UTF8&s=books&qid=1184761968&sr=1-1

    Second, I second Delivis' recommendation on getting a dumbbell set.

    Walmart's Athletic Works 40 lbs. Dumbbell Set ($29.44) would be a good start - http://www.walmart.com/catalog/product.do?product_id=896468

    If that's too little resistance for you, then you may want to go for Walmart's US Weight 100 lbs. Traditional Weight Set - http://www.walmart.com/catalog/product.do?product_id=4404139

    You can substitute these weights with something homemade, though do so at your own potential risk.

    Third, specific exercises for your chest:

    Dumbbell bench presses - http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html

    Dumbbell flys - http://www.exrx.net/WeightExercises/PectoralSternal/DBFly.html

    Dumbbell pullovers - http://www.exrx.net/WeightExercises/PectoralSternal/DBPullover.html

    Keep in mind that the bench is not necessary; you can perform these exercises on a (comfortable) floor surface (and reduce the risk of overextending yourself).
  • NickoftheNort...

    Posts: 1416

    Jul 18, 2007 1:01 PM GMT
    Some websites to recommend for the home gymmer:

    Scooby's Home Bodybuilding Workouts
    Chest workout - http://fitness.scoobysworkshop.com/chest.htm
    He also has a YouTube channel - http://youtube.com/profile_videos?user=scooby1961
    YouTube video: Killer Home Chest Workout - http://youtube.com/watch?v=nQAh7m4xsMo

    ExpertVillage: Health and Fitness - http://www.expertvillage.com/category/health-fitness.htm