ShapeFit.com

[adrian]

i only can do my workout at home

i have been doing..8 sets of 20 reps push ups...wif my leg up on a bench for almost 4 months...and im not seeing any increase in size on my chest

if u think is hould add weights to my body...what should i do to add....i have no equips at all

[swanso5]

do you have wt to add to them? there's a few variations you could try but hard to explain...pop it in goggle and see what you can find

[adrian]

wieghts?...the only thing ive got is a dumbell..lol

[swanso5]

load it up and hold between thighs if you can and do push ups

[SarahPT]

Doing push ups with your feet up on something makes them more challenging. Also, if you have 2 chairs you can do dips.

[adrian]

ya ..im doing it on with my leg on a bench...=D...but still the same

[adrian]

doing declined push ups wont get my chest muscle grow much ryte?....wad other bodyweight excercises? are dips better?

using two chair and my leg straight on the floor wif my hands pushing agains teh chai and doing dips?

and dips work on the lats, triceps and chest isit?

[swanso5]

bench dips work tri's and chest, no lats there

[adrian]

bench dips work more on the triceps ryte?...and wad if...instead of using 2 chairs i use 3?...1 chair for my left arm one more for my right..and the other one is wheer i rest my leg on.

what do u think of this...Deep Push Ups:
Same as standard except, you need three chairs. Place the chairs so your feet are resting on one and your hands are on the others. Now you can go down farther than you could when doing push ups on the floor.


will it be harder then doing it with my feet on a bench?

[swanso5]

yes both will be harder because of the extra range of motion....give em a try

[adrian]

im doing push ups with legs on bench already...u thin i shud switch to the deep push ups or stay wif it?

[swanso5]

try the harder ones i'd say

[adrian]

u mean i shud try both of them and se which 1 is harder then do it?.

ps: and maybe if ur free, name me some of the Best bodyweight excercises for each muscle groups =D....because i dun belong to a gym and i dun have the time to..=)

[swanso5]

yes

instead of exercises per muscle i'll just list the best one's:

- any push up variation just make sure it's hard for YOU
- any pull up / chin up variation add wt if you need to
- inverted or body rows too
- ab bracing exercises
- lunge / squat variations
- sprints
- jumping exercises / plyometrics

for each workout you could choose a jump, pull up, lunge, push up, row and plank variation and do circuits then sprints every 3rd day or so

[adrian]

bodyweight push ups are easy =.=...and wads ab bracing excerciseS?