Trying to work on chest and arms, but the only equip. I have...

[Fatal Jay]

I want to get muscles in my chest and arms, and the only equipment I have is those resistance bands, is this good for chest and arms?

What is the most full proof plan to get muscles in my chest and arms?

 

[Krueg]

I'd say push-ups and dips. For dips you could get some chairs together or something. Or find a heavy object to press or curl. This sounds like something a cave man would do but, whatever you can use can help. If you start getting serious you should join a gym.

 

[foreverAFC]

I want to get muscles in my chest and arms, and the only equipment I have is those resistance bands, is this good for chest and arms?

What is the most full proof plan to get muscles in my chest and arms?

gym memberships dont cost a lot nowadays.

also hitting chest and arms only is wank, do weightless squats, lunges, jumps, leglifts, running, and burpees as well

 

[backseatjuan]

Pull ups get your chest back and shoulders wider, push ups make you wider from front to back. Either one make your punch lighting fast.

 

[XMinister]

Try to do slow push ups. 5 seconds going down and 5 seconds going up until you fail and I mean REALLY fail. Where you can't even hold yourself up anymore. If you can do more than ten that way, try doing them 1 handed. To make big gains you need really intense resistance.

Upside down push ups done the same way can work for shoulders.

If you find a pull up bar, use that as well. Do chin ups to target biceps.

This is as full proof as it gets. Remember, slow and focus on the pushing AND especially the lowering! Good luck bro.

 

[d!ckmojo]

You can get inside the band, like have the band around your shoulders, and then get down into push up position and put your hands on the band and then do pushups inside the band using the band as extra resistance more than just your body weigh.

Dips are good, get two wheelie bins one on your left, one on your right, and then grab them and dip down until your humeri are parallel and your elbow is at a 90 degree angle, and then press up again until your elbow are locked out.

Handstand Pushups are very good: Find a wall and do a handstand against it. Then slowly lower your body down until your head touches the floor, then push up again until you're tall (and upside down).

Pullups are bicep kings.

You can put the band on a pole and do one-armed cable flies sort of thing, but with the band, to focus on chest.

To get big traps, I think power cleans are the best exercise though, and you'll need a barbell for that...

 

[switch]

try a book called : "ross enemait : never gymless"
there is also another book by the same author called "underground guide to warrior fitness"

 

[marmel75]

do pushups with weight on your back...take the heaviest things you have around the house and put it on your back and do some pushups/dips with them...

Do stair dips for your triceps with added weight

If you can afford a pullup bar get one of them(the Golds Gym on rocks) and put it on your door frame. They are 20-30 bucks max

read a book called convict conditioning...teaches you methods how to build muscle with no weights and using only body weight...good read

 

[MrNiceGuy23]

Calisthenics are great exercises to build strength and muscle mass, provided you eat right as well. Only having resistance should still allow you to achieve definition in your arms and chest. Trying doing pushups like others said as well as different types of curls to work your biceps and triceps using the resistance bands.

 

[londonguy89]

If you have space you can use a gymball like a bench and do a dumbell press on it. Gymballs are also good for doing press-ups with your feet elevated. There are loads of other exercises you can do on them for your core etc. They're cheap it's just a matter of having the space to keep it and good dumbells.

 

[Interceptor]

FJ.
I would recommend either finding or installing some sort of bar in your home. Where you can do push ups and rows on it.
Second, I would recommend a park that has some sort of fitness equipment, and if they have any kind of monkey bars and/or parallel type bar equipment.
I would also recommend finding or buying a sturdy chair, with heavy, thick armrests.

Since most homes dont really have something super heavy and bolted down to tie your cables around, you might also want to take them to the park where you can wrap them around their heavy bolted down bars and equipment.

Definitely you want to include
Push ups
Chair Dips -where you face the chair and grab the arm rests in neutral grip and perfom dip/puch ups on them.
Pull ups and chin ups-on any bars that have enough space for your body underneath the bars.
And with the band try to place them around something to your back, so you can perform some variation of band chest presses and band flyes. If there some way you can place the band low to the ground, you might be able to do a variation of low pulley cable flyes.
Also, if you can place them below you , you can do arm curls too.
So try to find something like a strong , sturdy towel rack attached to the wall or something, anything you can push off of, and pull yourself to.


So your work would consist of

Chest=
Bar push ups
Band chest presses
Band flyes
Chair dip/close grip presses
Band crossovers

Back
Chin ups (palms facing toward you)
Pull ups (palms facing away)
Bar pull/rows (where youre standing, yet pulling yourself toward the bar)

Arms
Band bicep curls
Band close grip presses


Good luck.

 

[marmel75]

close grip pullups are excellent for building biceps...especially if you can find something to add weight, like a gallon of milk of something you can rig to hang around your waist...

stair dips are good for triceps, as are pushups, especially the closer hand position ones.

For chest I would recommend doing incline weighted pushups, meaning put your feet on a chair and do pushups like that. It increases the difficulty, especially if you can add weight to on your back, such as phone books or something heavy like that...

 

[sajjad7006]

You don't need any equipments, only push ups and dips are excellent for chest and arms.