can i build up pecs without going to the gym?
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so i have a six pac that’s pretty defined and big and they’re kinda disproportionate to my pecs and makes them look funny.
there’s no way i can go to the gym, are there any exercises i can do at home that’ll slowly but surely build up my pecs? i only get 42 pushups in 1 1/2 minutes so i’m kind of weak lol.
exercise and number of reps and intervals would be great, thanks.
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If your abs are disproportionate to your pecs, you may have been doing too many isolated ab exercises and ignoring the rest of your body. The core should be worked out as a whole. You also need to workout your back because it’s your back muscles that support your skeleton.
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Sure, you can build up pecs right at home, all you need is the right kind of exercises.
Pushups only target some of the pecs muscles – have you tried different kinds of pushups?
i.e. shoulder width, broad, one-handed, staggered, clapping, alternate (left-right hand forward-backwards and switching)? By varying the width of your arms with respect to your body, you can target slightly different strands of muscles within your pecs.
Please remember to co-develop your back shoulder muscles with your frontal pecs though – over concentration on the front may lead to compensation problems for your back muscles.
The number of repetitions is dependent on your body conditioning. But please remember if you are only using your body weight the most you can get is better definition. If you need to build up mass – you’d need to add weights and have a proper diet.
It is just easier to get to weight training in a gym, at home you’d need to improvise. You can lift heavy objects at home – get a bar and attach two pails to its end – find a comfortable bench to lie on. Add water to the pails so that you get the desired weight and presto you have a simple bench press thingie.
Get two tables that are the same height and put them slightly wider than your shoulder width apart, put your hands on the table top, bend your knees a bit and you get yourself a place where you can do dips as a form of exercises.
You can also invent resistance exercise by using rubber bands or elastic bands (keep adding them until you get the desired resistance you want) – you can then pull, stretch or do all sorts of muscle exercises with these.
The main reason why people go to the gym is to avoid a lot of the hassle of creating, maintaining the ad-hoc equipment above. Best of luck though – one other thing to watch out for is not to overexercise (42 pushups in 1.5 minutes is not too good for your joints) – it would be far better to do 30 pushups say in one minute rest for five and do another 30 rather than force yourself to do too vigorously.