Pecs + Abs
- Thread starter jay99
- Start date
For the home workout I am assuming?
If you have no bench but some weights you can do a variety of exercises, and if you dont have weights there are still plenty of optins.
Pecs - the universal exercise for at home is push ups, it will also work some shoulders and triceps. Keeping your hands just outside of shoulder width will help target the pecs, the closer your hands get together the more your triceps come into play.
- if you have a couple dumbells you can do flys while lying on the ground on your back.
Abs - Crunches/situps are your basic here. You can hook your feet under pretty much anything stationary and get to it. For your crunches you can add controlled rotation (like touch your left elbow to your right knee) to help work out the obliques.
- Another decent ab exercise for at home is leg lifts. Laying flat on your back either anchor yourself with your hands out to the sides or holding onto something above your head (like the couch) and raise and lower your legs in a controlled fashion. Try to keep your legs fairly straight and bring them up till they are pointing at the ceiling (or as close as you can get) then lower them to about 1 inch off the floor. Focus on keeping your abs on doing the work, with your back nice and flat on the floor.
If you have some weights and a bench ... your golden for a lot more. Hope those help.
If you have no bench but some weights you can do a variety of exercises, and if you dont have weights there are still plenty of optins.
Pecs - the universal exercise for at home is push ups, it will also work some shoulders and triceps. Keeping your hands just outside of shoulder width will help target the pecs, the closer your hands get together the more your triceps come into play.
- if you have a couple dumbells you can do flys while lying on the ground on your back.
Abs - Crunches/situps are your basic here. You can hook your feet under pretty much anything stationary and get to it. For your crunches you can add controlled rotation (like touch your left elbow to your right knee) to help work out the obliques.
- Another decent ab exercise for at home is leg lifts. Laying flat on your back either anchor yourself with your hands out to the sides or holding onto something above your head (like the couch) and raise and lower your legs in a controlled fashion. Try to keep your legs fairly straight and bring them up till they are pointing at the ceiling (or as close as you can get) then lower them to about 1 inch off the floor. Focus on keeping your abs on doing the work, with your back nice and flat on the floor.
If you have some weights and a bench ... your golden for a lot more. Hope those help.
Dumbell Flys are when you are lying on your back (bench or ground) and you have the weights in your hands palms facing up outstretched to the sides. You bring your arms upwards and together over your head in an arch. You then slowly under control lower the weights back to the side and repeat.
This is a link to some animations that may help you.
This is a link to some animations that may help you.
When I view the animation for "Dead Lifts" under legs, and you're right they are straight leg dead lifts it is showing Primary Hams and Seconday Glutes. Just went to the arms section and you are right they show a "Deadlift" animation there that does as you mention. That is odd. I would agree deadlifts will help grip strength.
The site is more for "basic" movements of exercises. There are better videos out there and perhaps someone can link up something a little better.
The site is more for "basic" movements of exercises. There are better videos out there and perhaps someone can link up something a little better.
