Chest and ab workouts at the gym, and workouts for home without weights

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    May 23, 2007 6:22 AM GMT
    OK well I just got a membership to the local Ballys...I now there goes another 37 dollars each month lol. Anyway, I mainly want to work out my chest and abs,. I was wondering what work outs would be best for those areas. Are there any good workouts I can do without weights while I'm at home?
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    May 23, 2007 8:08 PM GMT
    As far as the workout without weights at home, here is a great article on the menshealth website that has some FANTASTIC exercises that only use body weight:

    http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=workout.plans&conitem=141621a3f8a71110VgnVCM20000012281eac____&page=2

    There is also another really good article that I have seen on this subject, and I will post it for you if I can find it.

    Hope this helps!
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    May 23, 2007 8:40 PM GMT
    Here are two other articles I found:

    The first is actually an ad for a book but it has a few other exercises, and if you'd like, you could purchase the book (it's a bit pricey) but it's full of bodyweight exercises:

    http://workoutmanuals.com/Bodyweight-Workouts-exercises-fat-loss

    The second is another article that I found on menshealth-although it doesn't provide specifix exercies, it gives you ideas on how to make what are normally easy exercises at home much more challenging:

    http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=muscle.building&topic=total.body&conitem=3925e0da1c317010VgnVCM200000cee793cd____&page=1
  • 2theTEE

    Posts: 637

    May 23, 2007 9:07 PM GMT
    Why just chest and abs only? Just wondering...Full body work outs are much more effective for gaining overall strength and size...along with a good diet also. Anyways, for home work outs, you could do decline, incline, and flat pushups and dips. I do dips on my counter top which connects at a 90 degree angle. Cardio can be done pretty much anymore that's within reason. (in a movie theater: not such a great idea) Yes, to have your abs become more visible, you gotta have low body fat. Good luck.
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    May 25, 2007 4:35 PM GMT
    bench presses and flyes for the chest to start


    leg raises in the roman chair
    straight leg
    don't go above straight and go slow

    I am a Personal Trainer

    James
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    May 25, 2007 7:14 PM GMT
    A book I found very useful is "Basic Training; A Fundamental Guide to Fitness for Men," by Jon Griswold. Includes machine exercises, free weights, and home workouts w/o weights. It is "29.95, though you might be able to get a cheaper used copy on the net.
    Someone on here suggested to me that I do 500 crunches a day, & I have been doing that, 200 regular crunches, 200 reverse crunches, and 100 each side leg raises for obliques. It was grt advice, my midsection is much firmer though I still have years of accumulated flab to get rid of via cardio:(
    GOOD LUCK. You are young, you'll do great!
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    May 27, 2007 5:22 PM GMT
    Thanks guy you're all a big help. I was just thinking about my chest and abs because those are the areas of my body I really don't like. I'm not a big boy or anything but I do have a few extra pounds on me and its cause me to lose my once flat stomach. It what happens when you have a boyfriend that just eats out a lot. Now that, that realtionship is over I want to get myself back into shape

    Bubt maybe you're right and full body workouts would be better. I go to Balleys like every other day with my friend. But I'm not saying anything bad about girls but she gets sick of working out a lot faster than me and I feel like I haven't even started, so I want to finish at home.
  • MikemikeMike

    Posts: 6932

    May 29, 2007 4:46 AM GMT
    Sounds good- You will improve if you have the drive. Get a serious workout partner. Sorry what's her name! Abs have alot to do with diet. Good workouts at home are sit-ups and reverse ab leg lifts, planches for obliques- work your abs from bottom to top- someone mentioned Men's Health. There are plenty of good home ab routines there. Also for your chest drop and do push ups when ever possible but give a day in between to recover. You can buy push up bars that allow ur chest to expand and drop lower. This will help you chest arms shoulders and back. Also try doing push ups with your your 2 index fingers and both thumbs touching -creating a diamond -place them on the floor lined up with the center of your sternum- these are tougher, but will help. Keep us posted. GO FOR IT!!!
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    Jun 06, 2007 12:03 AM GMT
    Keep in mind that you cannot really "spot train" a specific area effectively. Having good, solid muscle in your shoulders and back will make your chest look better. Likewise, having a well defined set of lats will give you the V shape that makes your abs look more defined. Its all about balance and an all over symmetry to your body.
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    Jun 06, 2007 7:40 PM GMT
    The v is sexy....ok enough thinking about my exs!...LOL jk...anyway. I do need a more devoted work out parnter. I may i love my friend but she gets sick of working out in the first 20 minutes. I need to find a workout buddy that would encourage me and would workout longer
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    Jun 07, 2007 2:15 PM GMT
    See when i first read your post i was thinking, ah another gay boy wants a perfect chest and abs, lol. I thought it was stupid and just passed it up b/c i didnt want to seem like a dick.

    I revisited and saw some posts, and CuriosKidd had a great point. Why only your chest and abs? I know we relate perfect torso to being attractive. But personally i get sick when i see a guy with a beautiful body and small arms and legs. I dont think they "struggle" to tone and grow those parts but they dont focus on them b/c they feel their manhood at attractiveness comes from their chest and abs. lol. It doesn't, i'd take a man with legs before anything.

    Do your Research. Getting fit requires work. It is a job and a vocation. It requires, reading, learning, and experimenting. It doesnt come easy. Grab your books are scholarly articles, you'll find, *Mind Over Matter: Chinese researches found that subjects that did exercises pretending to lift wights (no weights, used only concentration to contract muscle and focus on the exercise) gained as much muscle mass as the subjects that followed a traditional work out routine with weights in the gym. Showing up is only 10%, working should be your goal at the gym. Muscle Burns Fat: *You canNOT spot train, you can do sit-up all day you will never get a "six pack". If you work out your legs, your largest muscle group, they will grow muscle. That muscle will use fat in your body for energy. Now i dont want you to do exercises you dont want to do.

    Good for you for going to the gym and getting a membership. Keep going, stay healthy. You'll live longer, isn't that most important after all? Learn about lifting. Your knowledge wont come from Mens Health or any fitness Mag. Anything that is an advertisement is a joke. Be Wary. Have fun.

    Tell your gym buddy girl friend she's packing on some pounds, and she'll stay longer.
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    Jun 07, 2007 8:29 PM GMT
    LOL hehehe, I would but she is packing a LOT of pounds and she knows it! I'm to nice to say that..sometimes lol. Also she takes a few girls with her and they stay in that damn girls locker room for hours! I'm standing there waiting for them because I just grab my stuff from the locker and I'm good to go.

    True a full body work out would be better, but right now, I'm not fat nor am I skinny though, I have a few extra pounds around my gut, but as long as it isn't hanging over my pant's waist line then I'm happy. I would like to just get it flat, I don't need a six or even a four pack just a flat gut, and I would like to work out my chest and just develop it a little
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    Jul 06, 2007 2:45 PM GMT
    great chest =300 push ups per day for me,^ ^