• We’re currently investigating an issue related to the forum theme and styling that is impacting page layout and visual formatting. The problem has been identified, and we are actively working on a resolution. There is no impact to user data or functionality, this is strictly a front-end display issue. We’ll post an update once the fix has been deployed. Thanks for your patience while we get this sorted.

Working out with no equipment

C

ChaoZ

Diamond Member
I mainly want to concentrate on my ab and chest region. I don't have any type of equipment so I want to do exercises that don't require them. I've read up on some articles but they don't really tell me which techniques are the most effective.

And how do you buff up the chest? I only read push up related stuff for it. I don't see how that affects the chest.
 
Curious about the same thing, but for arms.

edit: sorry to the threadjack, but it seems like an appropriate place to ask such a question.
 
abs/core: RUN! and lots and lots of combo bicycle crunches.

chest: you need more resistance than just your upper body weight with push ups.

arms: same thing as chest, you need equipment. nothing beats curls with either dumb bells or e-z bar.
 
Regarding pushups: Concentrate on your form, as it's better to do fewer pushups with correct form than it is to do more with bad form. Switch off between standard pushups (arms at about just wider than shoulder width), and "diamond", and wide-armed pushups. You can also put your feet up on a chair or step in order to increase the amount of weight on the arms.

I also second the bicycle crunches, as they rock. Another one is to lay flat on your back with your arms over your head holding a dumbell or weight of some kind. Bring your arms and legs up at the same time, and try to touch your toes with the weight.
 
Well what I did in my dorm was upside down pushups, laying up vertical to a wall standing on your arms doing push ups that way. Also had bunk beds and was able to situate myself so no body part touched the bed on the bottom and pulled myself up first with the bar under that was the main support of the bunk, then the outsides of the bunk for serious work. Always the classic 1 hand if you ever get the muscle/balls (todo it upside down) for that, but god knows I fell on my head trying to do that.
 
I just purchased a book by Ross Enamait, rosstraining.com:

Never Gymless

I've found it to be really good so far. Here is a review. To get an idea of his training style, check out the workouts at the bottom of this page.

The purpose of his training style is not to make you big & buff, though, so it may not be what you're after. I can guarantee you will strengthen your abs/chest (along with everything else) with his program, though. 🙂

Edit: I didn't mean for this to be an ad in the middle of your screen... He's got a lot of really good free articles on there, too, so you don't have to buy his book to use his stuff. 😉
 
Concentrating on just abs and chest won't necessarily get you the desired results. If you're looking for bigger chests and a flatter stomach, all you need to do is incorporate a good workout regimen with a controlled diet.

The workout regimen should be a full body workout that does not require equipment. Just look up how martial artists train.
 
Originally posted by: PhoenixOrion
abs/core: RUN! and lots and lots of combo bicycle crunches.

chest: you need more resistance than just your upper body weight with push ups.

arms: same thing as chest, you need equipment. nothing beats curls with either dumb bells or e-z bar.
Click to expand...

Please enlighten me, dear sir. What is a bicycle crunch?
 
I recently moved to the city and I had to give up my gym for space reasons. Now I do pushup/head stands - great for the shoulders, or I do regular pushups on a steep set of stairs, or speed pushups with really difficult to maintain form. For Abs it is all leg raises and speed crunches switching between the two nonstop for as long as I can without taking a break or releasing ab muscular contraction.

I need to find a way to work my back though without a gym. Any advice on that?
 
Originally posted by: Ilikepiedoyou
I need to find a way to work my back though without a gym. Any advice on that?
Click to expand...

Some options:

1) Chin-ups. You might already have something suitable. I know some guys that use a door ledge to do them. I'd just install a bar if you're really interested in it.

2) Upright rows. Technically for the shoulders, but it's a nice compound that hits the traps as well. You could do this with any uniform heavy object.

3) Shrugs. For the traps, but you can still do this with any heavy object.

4) Bent-over row. Again, possible with some heavy object.

For the objects, you could do something like filling up gallon jugs with water or just finding some heavy object. When I used to travel a lot, I'd often just stack a bunch of phone books on me so that I could at least do weighted push-ups, dips, etc.
 
Originally posted by: Icepick
Originally posted by: PhoenixOrion
abs/core: RUN! and lots and lots of combo bicycle crunches.

chest: you need more resistance than just your upper body weight with push ups.

arms: same thing as chest, you need equipment. nothing beats curls with either dumb bells or e-z bar.
Click to expand...

Please enlighten me, dear sir. What is a bicycle crunch?
Click to expand...

The first link from Google.
 
thanks descartes, do you by chance know any body weight back workouts? I unfortunately don't have anything heavy enough that can provide me enough resistance that I could row with other than say a heavy appliance. Maybe there is a certain push up form that can help? I notice sometimes after doing push ups my lats will feel sore as well. Is there a certain form that can aid this?
 
Originally posted by: Ilikepiedoyou
thanks descartes, do you by chance know any body weight back workouts? I unfortunately don't have anything heavy enough that can provide me enough resistance that I could row with other than say a heavy appliance. Maybe there is a certain push up form that can help? I notice sometimes after doing push ups my lats will feel sore as well. Is there a certain form that can aid this?
Click to expand...

Well, it's going to be tough to really get your lats with any push/press. You really need a pull to get a proper contraction, and that's why people do chin-ups, lat pulls, etc. to accomplish that.

The only thing I can think of might be handstand push-ups. That's going to hit your delts and traps to some degree, and would come close to getting your lats if you could find a way to get rid of your head so you could contract further 😀

Anyone else have any ideas? I still think finding something suitable for chin-ups is your best bet, but that might not always be available.
 
Originally posted by: Ilikepiedoyou
I need to find a way to work my back though without a gym. Any advice on that?
Click to expand...

If you have the space, you could always get a bench and some dumbbells since that all takes up a relatively small amount of room.
 
Originally posted by: Brainonska511
Originally posted by: Ilikepiedoyou
I need to find a way to work my back though without a gym. Any advice on that?
Click to expand...

If you have the space, you could always get a bench and some dumbbells since that all takes up a relatively small amount of room.
Click to expand...

+1 to bench and dumbells, one that you can tilt the back more upright would be best. With all the fancy machines at the gym, I use this the most.
 
I really don't like working out without weights because you can't control the exact amount of resistance, and gradually increase the amount of weight you use is very motovating (you feel good about being able to lift a greater amount of weight).
 
when doing pretty strict form pushups, is it bad for your shoulders when you touch your chin to the ground and cause your upper arms go beyond being parallel to the floor?
 
I can't believe no one has posted either of these yet:

http://www.t-nation.com/readTopic.do?id=512003

http://www.dragondoor.com/b28.html

As far as I know Pavel's stuff isn't available online for free, but it basically entails doing one-handed pushups and one-legged squats more frequently (i.e. several times a day) but to lower levels of fatigue than you would with weights. The stuff in the first link is extremely difficult if done correctly (at least past the first couple of steps in the progression), and it's also really good for general core strength, not just arms/chest.
 
You must log in or register to reply here.

TRENDING THREADS

Back
Top