Exercising pecs at home (no equipment)?!
Question: Do you know any exercises which I could do at home which would make my pecs grow larger?
I mean very specifically the "Pectoralis major" muscles, those two big muscles at the top of your chest. I have a chest deformity which can be hidden under such muscles if they are big so I want to concentrate on them.
Answers: Do you know any exercises which I could do at home which would make my pecs grow larger?
I mean very specifically the "Pectoralis major" muscles, those two big muscles at the top of your chest. I have a chest deformity which can be hidden under such muscles if they are big so I want to concentrate on them.
Targetting a specific muscle is difficult without involving other muscles however, for upper body (chest, arms, shoulders, upper abs):
Traditional push ups
Wall push ups
My personal favorite: Arm lifts with weights
Holding arms straight out from the body with 1 or 2 lb weights, slowly 'flap' your wings. Keep arms parallel to the floor and bring straight in front of you then return to straight out from your sides. The trick is to them SLOWLY feeling the burn of the weights. Each set will be 5 out/up/out/down, 5 side/front/side/down, repeat. Start with ten sets and a 1 lb weight and GRADUALLY increase the number of sets and the weights. Remember with resistance training to build muscle, do the sets slowly, using the actual muscles and not momentum. Doing the sets correctly, you will feel your muscles working and heating up. If you find you are panting (out of breath) you may be going to fast.
Well, start with push ups. But to build muscle, you need progressive resistance. So you can add weight by using an incline.
However, you've got to find a way to bench press and be able to add weight.
I'd say join a gym.
Love Jack
pec decs
buy some dumbells at least if you are serious, do your bench presses at home.