Chest

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  • #16
    Originally posted by flyingsaucer View Post
    I don't feel nothing on my chest, no pain, nothing
    You're not supposed to feel pain while working out. I mean if you wanted I could suggest several ways, but it would hardly be appropriate, right?
    I second what aveoturbo said - your dumbbells are too light. (Are they adjustable? If so, you can just buy weight plates separately. If not and you're serious about working out with dumbbells throw away those disposable fixed weight dumbells - past a certain point they are nearly useless)
    Another random guy suggested great workout routine with pushups - those are go-to bodyweight exercises for chest development.

    Originally posted by flyingsaucer View Post
    Isn't the power 25 workout enough? It claims to work chest but when I do it I don't get any burn
    The routine on it's own has no difficulty - the scaling comes from the weight of your dumbbells. With "Power X" series of workouts you're supposed to steadily progress from Power 18 with light dumbbells through power 20 with ~10 kg dumbbell to Power 25 with the heaviest weight you can lift. Now, obv, 5 kg is nowhere near the heaviest weight for you.

    Also Dumbbell Chest Press in Ironborn program is done lying on the floor which restricts the range of motion. To get the best from Chest Press you're supposed to do it on the bench, moving your elbows below your body level. You can take a look at a good chest dumbbell exercise selection here.

    Good luck with your training.

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    • #17
      Fallback Thank you

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      • #18
        J3ster thank you for the advice. 5kg is already challenging for me, I am extremely thin, I never did sport in life

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        • #19
          Originally posted by flyingsaucer View Post
          J3ster thank you for the advice. 5kg is already challenging for me, I am extremely thin, I never did sport in life
          It would help if you told me how many bicep curls did it take you to max out with these dumbbells of yours. Just to see where you're standing in terms of applying them to your workouts.

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          • #20
            Originally posted by J3ster View Post

            It would help if you told me how many bicep curls did it take you to max out with these dumbbells of yours. Just to see where you're standing in terms of applying them to your workouts.
            50 max, I barely can do power 25 workout. I am 48kg I almost have no muscle, my goal is just to achieve an healthy weight and lose my skelton look, a few months ago I looked like a person with anorxia due to my fast metabolism and lack of exercise (exept bike riding)

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            • #21
              50 times for both hands, right? Not 25 + 25? In both cases that's way more than required. You're supposed to max somewhere around 10-12 reps per hand. Seems like you should be able to do power 25 rather easily. Do you rest between sets? What is the limiting factor in your workout? Is it muscle strength - you just can't do required reps or is it cardio limit - maybe you feel out of breath and exhausted?
              48kg and how tall? What's your age?

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              • #22
                Originally posted by J3ster View Post
                50 times for both hands, right? Not 25 + 25? In both cases that's way more than required. You're supposed to max somewhere around 10-12 reps per hand. Seems like you should be able to do power 25 rather easily. Do you rest between sets? What is the limiting factor in your workout? Is it muscle strength - you just can't do required reps or is it cardio limit - maybe you feel out of breath and exhausted?
                48kg and how tall? What's your age?
                25+25, 5'4" almost 19 years old. I can't afford more weight, is there any workaround?

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                • #23
                  For once I'd suggest giving up this weird fixation on chest muscles. What's your current program? Pick up something well-rounded like Athena's Playbook, Spartan Trials, Hero's Journey or 30 Days of Change. 30 Days of Gravity has push-ups focus and will work your chest better. Whatever you feel like doing. The main thing is to stick with your training.
                  Then you can add more focus on your chest by throwing in some challenges like 1000 / 2000 Push-Ups or Push-Up Ladder. (The latter one is rather difficult)
                  Just don't expect ridiculous gains in two months or something.

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                  • #24
                    flyingsaucer, as aveoturbo already said, you're probably not going to feel a lot of burn if even any in your chest with those weights. I guess you could get there by doing a huge load of the exercises (Chest Press, Chest Fly). And of course, a bench is useful and best for those but you can easily do them on the floor and notice progress.
                    Searching through the dumbbell exercises I found a few that should work your chest quite well and your dumbbells are enough here: Shredder+ and Dynamic Dumbbell. Using 5kg dumbbells even is the EC so that sounds good (haven't tried them though).

                    And I think this was mentioned before too: do a lot of Push-Ups. Not only the normal ones but also variations and a lot of them. They are the primary bodyweight exercise for working the chest. Do as many as possible and try to increase the number you can do in one set. But remember to rest.

                    I hope this helped

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                    • #25
                      Originally posted by IronBoy View Post
                      Searching through the dumbbell exercises I found a few that should work your chest quite well and your dumbbells are enough here: Shredder+ and Dynamic Dumbbell. Using 5kg dumbbells even is the EC so that sounds good (haven't tried them though).
                      Shredder+ is probably going to be too difficult. There's also


                      and



                      But with 5 kg Hunter+ will be too difficult as well.

                      These seem like challenging enough.

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                      • #26
                        J3ster End game is a hard one. That one always burned me out.

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                        • #27
                          Originally posted by aveoturbo View Post
                          J3ster End game is a hard one. That one always burned me out.
                          Oh, it's on now! I didn't plan to do it today, but it's a full body strength day anyway, so I might as well give it a go. I'll use 5.5 kg dumbbells (like a topicstarter would. Yeah, I have stupid uneven weight plates)
                          Update: I have finished 7 sets with 2 minutes rest times. I think it scales nicely, with 1 min rests I'd probably do around 5-6 sets and adding EC (which is unjustifiably difficult) allows for some ridiculous jump in difficulty. I think workout would benefit from adding some push-ups, there was a lot of strain on the shoulders needing to keep those arms up during punches but relatively nothing on the chest.

                          Great all rounder otherwise.

                          P.S. There's also with great balance of bodyweight and dumbbell exercises.

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                          • #28
                            J3ster , IronBoy , aveoturbo I have just ordered a chin up bar to put on the door frame, it was cheap. Well I can't afford nothing more, I have the two 5kg dumbbells, a road bycicle (I already do cardio) and the chin up bar in 3 or 4 days. I don't want to get all muscled like a bodybuilder, I just want to get some muscle mass in order not look so skinny. Is it enough? What work outs do you guys reccomend with the things I have now? I checked darebee work outs but it would be cool to ear an opinion from more experienced people. I am doing brute leg day, with a total of 10kg (2x5kg) it hurts as hell so legs are already at work and they are already muscled because I do a lot of hiking and walk an average of 3 km per day plus cycling. My worry now is upper body and abs, since my rib cage is all exposed like if I had anorexia, it looks pretty bad

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                            • #29
                              flyingsaucer, dude, I wish I could just touch the pull-up bar and turn into a bodybuilder. That would be freaking awesome. Sadly it doesn't work that way. I really don't understand where this "accidentally turning into a bodybuilder" thing comes from.

                              With that said - allow me to congratulate you on purchasing a single best thing to have in bodyweight training ever. A pull-up bar. I mean really. It's awesome. I'm so jelus. All you have to do now is to actually build to a pull-up. Here's a handy guide for that. Alternatively a video on progressing to your first pullup and beyond.


                              As for "is it enough?" question - lots of people achieve their goals using nothing but basics. Remember - ultimately tools don't matter. It's what you do with them that matters. And Darebee has some solid programs that are progressive and are guaranteed to give you results if you stick with them.

                              Since you feel that you lack in upperbody strength, I'd suggest concentrating on upperbody workouts (if you do 3 full workouts a week 2:1 split would be nice) while building up strength to tackle at least 5 pull-ups. Once you get there you can start with 30 days of Strength / Spartan trials that have bar sections in there. Aside from programs there aren't many workouts available on lvl 3 that feature a bar.

                              Good luck with your training.

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                              • #30
                                J3ster thank you very much! I didn't know about the guide it will be very useful when I receive the bar. I am going to do 30 days of strength as soon as I receive the bar and will complement it with 4x4 workout after progressing. Since I am very skinny I am already working abs because I have read that it is easier for a skinnier person to make them pop out, at least that is one benefit on having such a skinny body type, I have to make use of that only advantage

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