ShapeFit.com

[Fly]

I am now without a gym membership, and so need some advice. For a few months now I have been following a high-weight, low reps program and the results have me convinced. I have enough weight at home to effectively work all muscle groups, but no way to safely perform squats and bench presses. A Smith machine is probably in my not-too-distant future, but in the meantime I'm looking for ways to increase the intensity of push-ups, perhaps a better way to hit my tris (I'm limited to overhead extensions right now), and some good ways to hit my legs. Step-back type squats come to mind, but I'm open to other ideas. Thanks!

[Jonny]

You could do 'weighted press-ups', which involve simply executing a normal press-up with a weight plate balanced on your back. The 'balance' equation of this exercise may be tricky so you could simply put the plate in a backpack but make sure the weight is placed on your upper back and not lower. Other ways of making press-ups more intense involve simply adjusting the incline or perhaps using a bench/swiss ball to elevate your legs. Additionally, performing basic push-ups on a swiss ball works the pectorals by an extra 30%.

[Fly]

I figured something like this. I have a baby carrier into which I can fit 5 10lb plates, and can be adjusted to sit pretty high either front or back. I'll probably start here. I also thought about using a backpack or similar to hold a good portion of the work weight, allowing me to use less on the bar. Safety is a big concers, because I'm getting old enough the injuries are easier to come by and harder to heal.

[Jonny]

That 'baby carrier' idea is perfect. You could also use it for other exercises and target other muscle groups (i.e. Triceps). For example you could attach it to your front while doing tricep dips with a bench. Another press-up exercise i've just thought of is 'clapping press-ups'. Superb for developing your explosive fitness.

[swanso5]

go for a power rack over smith machine it's 100% more safer...if you don't actually lift in a straight line such as a smith machine does it can actually injure you as it forces the muscle to do what is doesn't want to do