Flippy

Hey all

I've set a goal to myself to try to get myself living a healthier lifestyle by the time the end of summer rolls around, and so far, I've found some fairly effective methods for losing fat (cardio and diet), arm muscles, and leg muscles.

However, I'm at a loss for my pecs and abs. I've tried situps and pushups, but they just aren't working very well. I don't really feel any of the usual "muscle is working" feeling with situps until I finish over 100 situps or so, so either my technique is suffering or situps just don't do it for me.

With pushups, I only feel the pain in my arms - not in my pecs - no matter the distance I place my arms apart. My pecs aren't at the level where they're "manbreasts", but I would like a little more definition in that area

Any suggestions as to some excellent exercises I could do for these areas? I'm looking for stuff that doesn't necessarily involve any equipment (except perhaps weights) if possible. Thanks for any help

bing bing

Swiss balls are relatively cheap and are the best for situps as they support the natural curvature of your spine during movement. Stabilization is also required so you don't fall off.

As for you not feeling any pain in you pecs after pushups, i'm not too sure sorry. All i can recommened is for you to continue doing pushups until you can't do any more. 3 sets.

The best way to attain definition is to lower your body fat percentage.

dtheriault

i agree about the lowering body fat. you won't look like a male model unless you take water tabs as well.

for pecs. decline and incline bench. if you're not at a gym buy a set of those push up grips that elevate your hands. then you can put your feet on a chair. also try diamond or close grip bench or pushups. don't forget your upperback rows and flys they will provide the frame for your front.

for abs try hanging leg raises and weighted situps. do the bicycle situps where you alternate elbows touches to the knee on the opposite side.

keep working.

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bigoldalphamale

you might be the kind of person whose chest only responds to weighted exercises. get a flat bench and some weights and do some presses and flys. for abs...your diet will affect your abs much more than exercise. dont neglect the crunches, just pay more attention to what you are eating. good luck.

123dsa

Here's an idea....while doing pushups keep your elbows as close to the sides of your body as possible. That should cause you to isolate your chest a nit more. I do it with some homemade pushup bars(pvc pipe) and I think it works pretty well.

rodgerd

If you want minimal equipment, dumbells to do flys with, and a bench will give you a good chest workout.

I wouldn't recommend benching if you're trying to get away with minimal amounts of gear; skimping on a decent rack for your bench would be a good way to hurt yourself.

Also, flys are better at targetting the pectoral; a bench will work your tricep and is a more compound exercise.

tikki

Here's my favorite ab exercise of the moment.

10 hanging ab raises. Next, raise your legs up to your chest (While still hanging), and go down about halfway for another ten reps.

Do that three times. OUCH.

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osideracer

EleqTrizi'T

I disagree on the decline bench. If you do your flat bench properly, there is no need for it.

The reason your arms hurt more is most likely because your arms are the weak link in your chest routine. I'm guessing over time they'll catch up and start allowing your pecs some action, too.

That being said, a bench would still be the best idea.

shoes_

Pecs and abs are exactly where I need to work on...

Although I don't really have the resources/motivation to go buy equipment. What are the best exercises I can do by myself, or with the help of makeshift stuff. I have some dumbells but that's about it.

EleqTrizi'T

Lay on a bench (a patio table's bench, would work) and just use the dumbells. Want abs? Try this...

Lay your body flat on the floor, dumbell in each hand, elbows on the floor, hands in the air. Push the weights up, then as they are up, lift into a crunch, out of the crunch, reset your arms and repeat.

It hurts so good.

Loup

Hanging Ab Raises: Grab a pull-up bar and hang stright down, feet together. Lift your knees up to 90 degrees with your body (I go as high to my chest as I can), hold, and return to starting position. Use slow, controlled movemenets.

Moderation:
Bent-Knee Pull-up (Back, Bis, Abs): Grab a pull-up bar (palms out) and raise left knee. Keep torso straight and pull yourself up, hold, and lower back to starting position. Do as many as you can in one set, 2nd set is same, but using right knee bent.

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hobo

There are monkey bars at a park nearby. Could I get away with using those as pull-up bars during times when the littl'uns aren't playing with them?

Flippy

Wow guys - thanks for the great advice ! I'm going to try each and every one of these exercises, they all look great. As for the losing body fat - I've taken up running and have been making a conscious effort to change my diet (although admittedly, that's been slow going - why does everything that's so bad have to taste so good?! I'm working on it though ).

Just a quick couple of questions. I don't really know much about exercise terms besides the very simple ones, so what exactly is a "fly"?

Also, for the ab raises - do I pull myself up with my arms as I pull my legs up? (haven't tried this yet, so don't know if that's physically possible or not ) Or do I just dangle there and raise my knees?

Thanks again for all the help!

(oh and hobo - i've used the monkey bars as pull-up bars before too - make sure they're wide enough i guess hehe)

rodgerd

Here y'are: dumbell flys illustrated. Hope that helps.

Loup

Dangle and raise the knees for the basic ab raise

hobo: Within my runs, I sometimes do a quick set of pull-ups (or chin-ups or ab raises) at the local parks. It breaks up my runs which I've never gotten used to enjoying.

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"If you cannot lift the load off another's back, do not walk away. Try to lighten it."
~ Frank Tyger