Ideas for chest exercises with limited equipment?

S

surreal

0
I wish I had a good bench but I don't want to waste the money on a cheap one and I can't shell out the cash for a good one right now. I've got a few sets of dumb bells- the 20s are adqueate right now for arm strengthening, squatting, etc. But without a bench what can I do to work my chest besides the conventional push-up?

I find it really difficult to hit that entire area- I do occasionally have access to a bench and barbell (maybe half a dozen times a month) but even benching heavy its all in my triceps (the feeling). Incline and wide stance don't seem to make a difference. The push ups, even with wide stance work my triceps till they're exhaused and I feel nothing in the chest.

Arms have gotten decent results in a month, but I still have a very lean poorly developed chest. I'm 170, 5'8" but most of my mass is in the legs- genetics I guess- always been like that. Now my arms have shown some gains but the chest still looks very lean (so picture a small gut and you can see why though I've improved in some areas overall it looks worse!)

If I had ANY type of bench i'd be doing flyes... anything at all with just dumb bells and a floor?
 
This should probaby be under weight training...
 
Home Gym Equipment Solution For Pecs

Surreal,

What you need to do is go to a local sporting goods store and get a swiss ball (under $20). Voila! You now have a bench. Many consider the swiss ball better than a bench because you engage your core muscles for stability.

You do a set of flyes using the swiss ball going to momentary muscle failure supersetted with a pushup set. That means one exercise after the next without rest. Make sure you use at least 3 seconds up and 4 seconds down for your repetition speed. This will most definitely bomb the pecs into growth.

Don't forget the key principles of overload, maximum intensity, and rest between sessions.
 
a swiss ball (sometimes called an 'ab ball or exercise ball') will work for a bench, just make sure you get the right diameter for your height.
you won't be able to go as heavy as you could witha bench, but it's a hell of a lot better than being stuck to just doing push-ups. plus working on a ball will improve core strength because you'll have to stabilize the torso more, since only your upper back will be supported by the ball.
 
The tempo(speed) of your rep is widely debated topic. Personally i wouldn't worry about it at this time surreal. Its a waste of time imo.
 
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