Chest Workout help

Discussion in 'Strength & Conditioning Discussion' started by Scal26, May 19, 2014.

  1. Scal26

    Scal26 Orange Belt

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    So I'm sure chest has been covered to some degree many times on this forum. However, my issue is that I'm visually impaired and cannot get to a gym at the moment. I have a bar and free weights. I'm looking to some good workout to look up on youtube.

    I usually do push ups, but was wondering if there are any workouts I can do with the weights from home.

    I have a bench, bar and free weights.

    I've received great feedback in the past so thank you in advance.
     
  2. HockeyBjj

    HockeyBjj Putting on the foil

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    Bench bar and free weights. Obviously you can bench press(unless not enough weights)

    Could do push ups with a plate on your back for added resistance

    Strict overhead press isn't a chest exercise, but I feel starting that really helped my bench out. Maybe it was the tricep portion of the lockout? I don't know

    Sorry about the eye sight buddy. I'm sure you have other concerns as well, but I hated the feeling of dependency when I couldn't drive for 3 months.
     
  3. Scal26

    Scal26 Orange Belt

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    Much appreciated. Thank you for the kind words and advice.
     
  4. Noblet10

    Noblet10 Purple Belt

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    Bench press is the obvious answer. Do them with a slight pause to get even more effect. By free weights, do you mean dumbbells? If you do, you can do those to get an even better stretch on the chest and get a stretch reflex at the bottom. Also, this allows you to do flies. Do the OHP like was advised earlier. It's primary muscles targeted isn't the chest, but if you come all the way down, preferably with a pause, you'll stimulate some upper chest development.
     
  5. Scal26

    Scal26 Orange Belt

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    Thank you I'm def going to do the bench press and look into the rest. Thanks again.
     
  6. fighterforlife

    fighterforlife Red Belt

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    This is good advice right here.
     
  7. StevenCrowder

    StevenCrowder wiener

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    Are you looking to get stronger or just puff up your chest?

    What's your height/weight?
     
  8. Bayonet

    Bayonet Blue Belt

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    If there's a place in your house where you can do dips, dip all day like a motherfucker.

    I do dips in my kitchen, one hand on the kitchen counter, one on the stove. In my last apartment I used to do them in the corner of the kitchen counters. Find a decent width for the hands and dip away.

    You could also try placing two chairs or tables close together.
     
  9. yookfarb

    yookfarb Red Belt

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    chest workout? do you want big boobies?

    are you gay or something?
     
  10. Synapse

    Synapse Blue Belt

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    https://www.youtube.com/watch?v=2Eh1ANvhlpE&feature=player_detailpage

    Apart from what's mentioned, these are very effective.

    Should also mention that the wider your grip on the bench, the more chest you'll use. Conversely the narrower the grip, the more triceps. Rest pause bench is indeed great for chest development.

    Edit: wow why am I so bad at embedding?
     
    Last edited: May 20, 2014
  11. El Chimpo

    El Chimpo Cruel Man Platinum Member

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    bench press and flyes
     
  12. jcandoitbig

    jcandoitbig Green Belt

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  13. Synapse

    Synapse Blue Belt

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    Yes, true. I definitely didn't mean "wide grip" - just wider, ala Dave Tate, usually with boards:

     
  14. Nain Jinsei

    Nain Jinsei Guest

    Apparently this used to be a S&C forum.
     
  15. Mr Mojo Lane

    Mr Mojo Lane Brown Belt

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    Are you bring the bar all the way down to your chest? I have seen quite a few guys in the gym that are just bring the bar half way down. The chest will not do any work this way. IMO, if you are going to cheat to get an extra rep, bounce the bar off of your chest. Bench, incline bench, and dips are the big ones, but adding some flys--assistance work only--will help stretch and activate the chest
     
  16. arger

    arger White Belt

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    I'd also recommend some heavy resistance bands and do a copious amount of flies/cross over from the seated position. I work several long endurance sets into my workout and it has significantly improved my shoulders, traps, and upper chest.
     

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