Home Chest Workout

[ExtraMile]

OK what would be better for a home chest workout?

A -

Weighted push-ups - weight plates resting on my back - reps -12,12,10,8,6,4,2,2,10
BodyWeight push ups - reps - to failure
Bench Press - Lighter weight than normal, sets - 12,10,8,6,4,2,2,10.
Body Weight Pull-ups - to failure

B -
(strict form)

BodyWeight Push ups (done slowly) reps - to failure
Flyes - Failure
Benchpress - Failure

 

[*The_West*]

what actual weights do you have at home?

 

[ExtraMile]

An EZbar, Tricep Bar, Pull-up bar and several pairs of dumbells, then about 150lbs in differant sized plates, but if your gonna reccomend another workout with weights.. i can always go out and buy some more...

 

[*The_West*]

you have a bench dont you? i would suggest 5 sets of flat bench,first set being 12 reps on a light weight, fairly quick but still controlled, to get the blood pumping, then a further 4 'work' sets, increasing the weight each time, i cant suggest weights, as i dont know how strong you are. youre aiming to be challenged by your last few reps and the last rep of the last set should be the one that you are literally pushing with every last ounce of strength you have to raise the bar, but still keeping good form. if youre new to weightlifting it can take a few workouts to decide what weight to start on/how much to increase it each time.
5 sets of dumbell pull overs, these are great for incrasing the general size of your chest/upper body and also work your lats to a degree.
5 sets of flies, be careful not to let your ego affect these to much, you see people doing it with really heavy weights, but they bend their arms far too much and are pressing the dumbells more than anything, go lighter and let your arms go straighter so you really feel it pulling at your chest, bring the db's together in a 90 degree arc-like motion, your arms should be fully straightened at the top of the movment. enjoy your first chest workout!

 

[musketeer]

get some kind of dipping apparatus set up so that you can progress when the pushups become ineffective (after a few weeks if you carry on like this.)
I'm guessing you are asking about a good chest workout because you want impressive pecs. Dips and bench press can do that for you but pushups (although they are a good start) definitely won't. Check out all of the guys on youtube doing hundreds of pushups and they are all tiny. Build a solid foundation with military press and chins and then your pecs will have somewhere to grow into.

 

[gjohnson5]

buy a weight vest
do pushups ranger olympics style

That's down, chest bout an inch off the ground.
hold for 2-3 seconds
Up

repeat

 

[ExtraMile]

allright well when i said pushups i already did then weighted, with weight plates on my back, but i do have places to do dips but i do then on a tricep day, rather than chest, and the reason i want to get a good chestwork out is because i figures my abs and chest are the muscles lagging behind compared to my other muscles, and in most workouts my abs are worked to some degree..
But if you think the workout 'the west' said would be better then ill do that..?

 

[drsketch]

I say join a gym if you dont have a full gym at home.. You working the rest of your body as well?

 

[ExtraMile]

Yeah this is what i do..

Monday - Squats - 1set of 40 reps
Incline Dumbell curl - 4 sets of 12 reps
Squats - 4 sets of 10 reps
French Press - 4 sets of 12 reps
Standing calf raise - 90 seconds worth

Tuesday - Cardio - wind sprints.
40 unweighted squats
20 pull ups

Wednesday - Deadlifts - 5 sets of 12 reps
Bent over barbell rows - 4 sets of 12 reps
Overhead Press - 4 sets of 12 reps
-superset with-
Dumbell overhead press ( 25% of the weight) - 15 reps after each set
Upright row - 3 sets of 12 reps

Thursday - Cardio, football training.

Friday - Weighted push ups, sets 8 - reps 12,12,10,8,6,4,2,2
Dumbell flyes - 4 sets to failure (light weight)
Bench Press - 4 sets or 12 reps
Pull ups - 4 sets to failure
Lateral Raises - 4 sets of 12 reps

Saturday - Rest

Sunday - Football match, other than that, rest.

 

[needtogetaas]

Peck deck dips are good.