Pectoral developement

  • Posted by a hidden member.
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    Dec 08, 2007 7:53 PM GMT
    I don't have access to a bench, so my options are really limited obviously. Is there anything I can do without a bench to build and tone my chest other than pushups?
    I do sets of pushups until failure twice a week and I usually manage to get some soreness the next day (which helps me feel accomplished) and my chest has grown some, but it's still got a bit of a flabby look.
    Is that just something that willc ome with time or is there something else I need to be doing and that I can do with my limited resources?
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    Dec 09, 2007 2:00 AM GMT
    Without much equipment it's going to be hard. If you can do dips that will help some. And if you can add weight, like a belt with weight hanging between your legs thats even better.
    But what builds a great chest is the flat bench. It's one of the basic compound exercises that every bodybuilder knows well. And to get a great chest it takes a lot of work, it does not come easy or free. And everyone that works their chest will also incorporate many other exercises with the bench to get the chest they want.
    Christmas is near ask for a gym membership. It's going to be the easiest way.
    Good Luck
    Joe
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    Dec 09, 2007 2:06 AM GMT
    Or a stability ball. If you got the dumbells, investing in a stability ball would be a minimum but valuable investment.
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    Dec 09, 2007 7:04 AM GMT
    Try incline and decline pushups too. Change your hand position and placement. There are many different ways to do a pushup.

    I agree with Chic. A stability ball and dumbells would be a good investment too.
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    Dec 13, 2007 8:29 PM GMT
    Varying your hand positions while performing push-ups will help stimulate inner and outer development, as will changing the angle to hit the upper and lower pecs. If you have access to dumbells, you could try doing flyes. In fact, if you get a set of dumbells, you can use them for push-ups, and then flyes. The problem is you may not get full extension on the flyes.
  • EricLA

    Posts: 3461

    Dec 13, 2007 8:35 PM GMT
    You can improvise a barbell with a broomstick with two jugs (like big laundry detergent bottles) affixed to the ends. A bench of some sort would be helpful. You can fill the bottles with liquid initially and change to sand or whatever you have around to make them heavier.
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    Dec 13, 2007 9:15 PM GMT
    On top of the sage advice of everyone else. I would add.

    Push-ups, push-ups, PUSH-UPS! I'm doing them twice a day in conjuction with my daily work-out. Makes a huge diffrence in shape and development.

    I alternate the position of my hands for max burn.


    My goal is to do 200 a day , I'm current at 150.

    OMG! It's hurts like the dickens when I'm done but the results! YAY!

    Good Luck! icon_biggrin.gif
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    Dec 20, 2007 12:46 AM GMT
    You mentioned that you don't have a bench but do you have weights - Barball or Dumbells? YOu can improvise if you have either.

    You will only get the best stretch with a bench but you can still do some of the basic bench excercises while laying on the floor, flat on your back.

    For example -

    dumbell flyes - you won't get the full stretch but it's a start!

    Dumbell press - again you won't get the full stretch.

    Barbell press - You would have to figure out how to get under the bar without squashing yourself! Maybe a spotter could hand it to you... do your reps and then have the spotter lift it up for you.

    Pushups - look up pushups on the internet - there are tons of variations and each one will work your chest a little differently.

    Another idea is try to make a bench of some sort (this would probably be easier by using dumbells so you wouldn't need to figure out a rack to put the bar on).
    ie- use an old piano bench, cinder blocks and 2x4's, etc. I think someone else mentioned an exercise ball - you can pick on up for under 20 bucks and it would work great in the place of a bench. You could do all the exercises i mentioned above and get the full stretch.




  • mcwclewis

    Posts: 1701

    Dec 28, 2007 1:43 AM GMT
    toss some pillows under your back if you're trying to do flys. The last stretch is when it affects your chest muscles the most, and you wont get that doing them flat.
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    Dec 28, 2007 4:09 AM GMT
    Try push "ups" thru a doorway so you can get full stretch.
  • paperpete

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    Jan 02, 2008 11:38 AM GMT
    Also, improvise a bench. I have a long piano stool, which is less wide than my shoulders but long enough to support my back. Or buy a collapsible bench that you can fold up and lean against the wall. Bench flyes and presses done with even light dumbbells can do at least something for your chest.
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    Jan 02, 2008 12:43 PM GMT
    Basically, just get creative and be smart. Don't compromise your safety.

    Be sure to do a variety of exercises so that the entire pectoral muscle region is worked. Incline (by elevating the feet on a box or chair), decline (by putting your hands on a bench or bar to give height), and the standard. In addition to a stability ball, you can also invest in resistance bands. Wrap them around your hands and behind your shoulders so they won't move out of place and there you go. The holiday workouts have pictures so that you can understand what I mean.
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    Jan 02, 2008 1:02 PM GMT
    I believe your problem is not related to building muscle, but losing body fat. Your body has a tendency to aggregate fat around the chest area. To get firmer, you need to get leaner. That's a nutrition issue.

    Your pushups to failure and things of that nature are already working your pecs. The soreness you feel is testimony to that.

    Joey
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    Jan 02, 2008 8:21 PM GMT
    There are many different push ups you can do to keep things fresh. Wish I did more myslef, they are great, but I keep being drawn to the weights and after that i'm drained.

    push up with books or whatever weight you can find around the house on your back. ask a buddy or your mom or dad to put something on your back, or even better yet a backpack full of books would be great.

    could also do:
    push up with feet elevated
    one hand push up
    push up and clap
    push up on fist

    then the nutrition fact. gotta lose fat to show the muscle, dieting or cardio will do it.
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    Jan 07, 2008 11:27 AM GMT
    OK
    Push ups plain
    push ups chest inclined
    pushups feet up...declined (the higher the feet the harder)
    three chair push up: one for feet, one chair each hand
    push up one hand on floor and one hand on a book (then alternate)
    flyes
    Hope this helps.
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    Mar 01, 2008 6:38 PM GMT
    Any tips from any of you on the best chest workouts to define the lower border of the pecs?

    Also any tips for developing chest with an injured right shoulder? I have a rotator cuff tear from an old swimming injury that starts to bother me after about 15-20 minutes into a chest routine. Any trainers or sports medicine docs have any experience in dealing with that?

    Thanks in advance. Good thread guys.

    -Jake