Exercises to Build Your Chest

Discussion in 'Underwear, Clothing, and Appearance Issues' started by dingdong, Jul 1, 2008.

  1. dingdong

    dingdong Member

    Joined:
    Oct 2, 2005
    Messages:
    729
    Likes Received:
    2
    Location:
    London
    hi,

    what exercises can I do AT HOME (without weights, dumbells, benches etc), to build up my chest? :confused:

    i've attached a picture of what I look like now.

    i dont want to have a bodybuilder's chest, but just a softly defined one like this: dsb1j.JPG (image)

    i don't really know anything about exercise (!), but i've heard push-ups can lead to building them? :confused:

    any help appreciated, thanks guys! :smile:
     

    Attached Files:

    • bdy.jpg
      bdy.jpg
      File size:
      35.5 KB
      Views:
      910
  2. HamYai

    HamYai New Member

    Joined:
    Mar 10, 2008
    Messages:
    757
    Likes Received:
    2
    Gender:
    Male
    Location:
    UK
    Chest is the hardest (and I DO mean the hardest of all) to build up - or even make firm.

    Have done everything known to man to make it easier, for decades, but I can't.

    Nothing but hard, sometimes painful, chest workouts will achive it ( that or surgery, I guess).

    Chest followed by waist (midriff) is the hardes as you get older.

    Biceps and Lats are a piece of piss, in comparison.
     
  3. B_Monster

    B_Monster New Member

    Joined:
    Dec 25, 2005
    Messages:
    4,773
    Likes Received:
    9
    Check out bodybuilder.com
     
  4. D_Selmus_Swallow

    D_Selmus_Swallow Account Disabled

    Joined:
    Jul 25, 2004
    Messages:
    804
    Likes Received:
    10
    How to get bigger arms & chest muscles at home without weights
     
  5. The Legend

    Verified Gold Member

    Joined:
    Jul 31, 2007
    Messages:
    276
    Albums:
    3
    Likes Received:
    2,395
    Gender:
    Male
    Location:
    Syracuse (NY, US)
    Verified:
    Photo
    yea push ups r about it but there r different kinds like ppl clap btw reps and adjust hand placement like a fist vs flat hand and add elevation to hands by putting blocks between hands and the floor so ur chest can go farther than normal and adjust how far apart ur hands are close together works triceps more while farther apart works pecs more hope it helps
     
  6. HamYai

    HamYai New Member

    Joined:
    Mar 10, 2008
    Messages:
    757
    Likes Received:
    2
    Gender:
    Male
    Location:
    UK
    I guess that's why chest is so hard.

    there are so many muuscle-groups and indidual muscles and sub-goups to work.

    Each don't take so much work to achieve a result. It's more a case of finding the fkn groups.


    Only natural , really to find and even develop a push-up that we're comfortable with - and stick to it (human nature).

    Bit all we do is work the same set of muscles that hav become used to (immune) to our excetions, anyway.

    Chest IS HARD!!!

    Don't become disillusioned if your pecs don't become pronounced at first. they will do so in time and given effort.
     
  7. uncut1234

    uncut1234 New Member

    Joined:
    Feb 15, 2008
    Messages:
    1,759
    Likes Received:
    6
    Gender:
    Male
    Location:
    new jersey
    incline bench, decline bench, flat bench, for starters, all work different parts of the chest, thats good for starters, but free weights , while they arent as impressive because u dont have a huge bar loaded with weight for eveyrone to see, work better in my opinion, you have to use alot more muslces in order to stabalize the weight, and one hand cant cheat for the other, everyone has their own excersizes they like, every body is different, the only thing everyone has in common, it takes HARD WORK, you cant just go bang out some pushups and a few sets on the bench press and think its gona do anything, you need to devote each night to a different body part, or in some cases 2 muscles in a night, and ones that dont work in conjunction with eachother, for instance if you wanted to work chest, your not gona do chest and triceps in the same night, or u arnt gona get shit in the way of a workout, when i would do chest, chest is all i would do, and then maybe throw in some legs or cardio , none of this 3 set total, BS like alot of people at the gym do,, if you want a good workout you gota work hard, 4 sets on incline, 4 sets on decline, 4 sets on flat, increasing weight as you go in each one, then move to 4 sets with some free weights, maybe 4 sets on the butterfly machine, it takes hard work, lke STD said its a hard one, its not like biceps where u can do curls 4 nights a week and have a tennis ball muscle in a few months, you gota work up to it, and of course work atoehr muscles that work in conjunction with chest excersizes, triceps, shoulders, ect. on other nights, remember its hard work, and if you arnt sore, you arnt doin it right!
     
    #7 uncut1234, Jul 1, 2008
    Last edited: Jul 1, 2008
  8. psidom

    Gold Member

    Joined:
    Sep 7, 2006
    Messages:
    1,861
    Albums:
    3
    Likes Received:
    2
    push-ups on 10 gallon buckets under each hand.
     
  9. Jovial

    Gold Member

    Joined:
    Apr 11, 2006
    Messages:
    2,404
    Albums:
    1
    Likes Received:
    5
    Gender:
    Male
    Location:
    CA
    Without benches or weights you are pretty much stuck with push ups and dips (like in the video that was posted). They can get boring fast though. Try to get a cheap bench that you can at least use to bench press up to 100 pounds with.
     
  10. eastbaydude

    eastbaydude New Member

    Joined:
    Apr 21, 2005
    Messages:
    488
    Albums:
    1
    Likes Received:
    18
    Gender:
    Male
    Good luck in etting started.

    First, some guys are genetically inclined to put on muscle faster and easier. If your'e not one of them, you're going to have to work harder.

    If you're not interested in any equipment, you've heard the story. Does a pool count as equipment? Swimming is a really good exercise for chest (as well as shoulders and back).

    You may wanat to rethink the idea of weights. You can start with a set of dumbells which you may be able to find them at the local Goodwill.
     
  11. TheWB

    TheWB New Member

    Joined:
    Sep 23, 2005
    Messages:
    451
    Likes Received:
    1
    pushups and dips and find something to add weight to them like putting something heavy on your shoulders/back
     
  12. crescendo69

    Gold Member

    Joined:
    Aug 27, 2006
    Messages:
    8,142
    Likes Received:
    20
    Gender:
    Male
    Location:
    Knoxville, TN
    Swimming helped my chest, just the regular breast-stroke.
     
  13. killerb

    Verified Gold Member

    Joined:
    Nov 13, 2007
    Messages:
    2,102
    Albums:
    1
    Likes Received:
    47
    Gender:
    Male
    Location:
    USA
    Verified:
    Photo
    you can try dynamic tension as well...also known as isometrics...
     
  14. Grindin

    Grindin Active Member

    Joined:
    Jan 3, 2007
    Messages:
    460
    Albums:
    1
    Likes Received:
    65
    Definately, the number 1 exercise is pushups. I do some every night when I wake up and before I go to bed. It's easy, and there are a variety of pushups you can do, not just the basic kind.
     
  15. D_Geffarde Phartsmeller

    Joined:
    Oct 15, 2007
    Messages:
    1,235
    Likes Received:
    3
    As has been stated by many, push-ups are your only option if you want to avoid the gym. BUT, what people aren't telling you is that push-ups come in a variety of flavors.

    The most basic is the one where your body is parallel to the ground, hands placed about shoulder width apart, feet together.

    Next, you can stay in the same position, body parallel to the ground, but place your hands far apart AND spread your legs to match your hands. This is called a "crab push-up". No idea why.

    With body still parallel to the floor, you can next bring your hands together so that they're side-by-side, feet together once again. This will work your triceps, shoulders and the middle of your chest. For all of the push-ups in which your body is flat against the ground, you want your hands to be about mid-chest level. This ensures your chest is getting worked to the max.

    If you have a chair or bench or picnic table outside, you can try an incline push-up. For this, you'll be putting your feet together on the chair (or bench or table), hands on the ground, shoulder width apart. It's a more difficult exercise because of the angle but it'll work your upper chest better than a flat push-up.

    Those are the only 4, effective push-ups I can think of to work the chest. If you've got $10, get one of those colorful exercise bands that every fitness store sells. With that, you can wrap it on a high branch and do a cross-over type exercise that also works the chest good. What you'd want to do is pull the band towards the opposite side of your body in a downward diagonol motion. Or you can wrap it around something near your feet and pull in an upwards diagonol motion.

    Ultimately, however, all of these exercises are best for giving definition. To get size, you need to hit the gym and try out the staples. Bench press, pec fly, etc. Muscle growth is a result of muscle tissue being broken down from the exercise and then repaired. When it's repaired, it's built-up bigger and stronger than before in response to the stimulus. Eventually, you'll hit a peak with the push-ups and your chest won't get any bigger without additional weight being put on it. For now, these will help you improve what you've got.
     
    #15 D_Geffarde Phartsmeller, Jul 2, 2008
    Last edited: Jul 2, 2008
  16. B_OtterJoq

    B_OtterJoq New Member

    Joined:
    Dec 11, 2006
    Messages:
    937
    Likes Received:
    7
    Gender:
    Male
    Location:
    Minneapolis
    Butterflies are good, too.

    I do two sets of fifty reps with 25 or 30 lbs. in each hand.
     
  17. crescendo69

    Gold Member

    Joined:
    Aug 27, 2006
    Messages:
    8,142
    Likes Received:
    20
    Gender:
    Male
    Location:
    Knoxville, TN
    What he said (slurp).
     
  18. B_am12388

    B_am12388 New Member

    Joined:
    Feb 13, 2008
    Messages:
    640
    Likes Received:
    0
    Gender:
    Male
    Location:
    Newport Beach, CA
    push ups and pull ups i think work well i heard.
     
  19. Industrialsize

    Staff Member Moderator Gold Member

    Joined:
    Dec 23, 2006
    Messages:
    24,319
    Albums:
    2
    Likes Received:
    2,180
    Gender:
    Male
    Location:
    United States
  20. Lex

    Lex
    Gold Member

    Joined:
    Jun 11, 2004
    Messages:
    9,536
    Likes Received:
    16
    Gender:
    Male
    Location:
    In Your Darkest Thoughts and Dreams
    As others have said, push-ups (a wide variety) and dips are going to be the best bet if you do not have any weights (dumbells) at home.

    Also, as a lean guy, you may have to drink a protein shake every now and then to help you put on more muscle mass.

    The chest (like that arms) is actually one of the easier muscle groups to grow if you work it properly.
     
Draft saved Draft deleted