26 year old, looking to do some upper body training at home

[Berabouman]

Moved from Young Athletes forum...

Hello everyone. As my topic message states, I'm looking for some advice on upper body training to do at home. I consider myself pretty fit (I walk a couple of miles every few days in the park, eat healthy etc) but I would like to develop more toned muscles if possible.

The gym near my place recently closed down, and my work schedule doesn't allow me to go to the next nearest gym (which is kind of far away) so I was looking for some exercises that I could do at home. So far I've been doing some pushups and situps, but those don't really help with the upper body all that much.

Ideally I'm looking for something that concentrates on the arms and the chest groups. Any advice would be very much appreciated. Thanks in advance!

 

[fitslug]

Dude, if pushups aren't doing anything for you then you need to change the way you do them. Here are a couple suggestions to get a killer chest with just your body weight.

1. Get some pushup bars, or if you feel like going the ghetto route, just grab two really fat books. Reason being that extra few inches gives you some extra range of motion to really isolate your chest muscles.

2. Add some freakin' tempo. Pumping out 50 pushups will only work endurance. Try this... 3 seconds down, 1 second hold then 3 seconds back up. See if you can get past 20. Good luck.

3. If you want to take this up to an even HIGHER level, then put your legs up on a chair, while using pushup bars and THEN add tempo. Honestly... this will BURNNN.

You might also want to try the dive bomber pushups with the 3 second tempo. Those are some of my fav!

As for your arms... well your triceps should get a good workout from what I mentioned above, so that mainly leaves us with biceps. Good ol' chin ups with 2 second tempo should take care of that.

So there ya have it... pushups on steroids. Well, not literally

Cheers!