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KJFITNESSDUDE's Photo KJFITNESSDUDE Posts: 15,787
12/27/10 6:06 A

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TRICEP DIPS!!!!

Go to your couch, sit on the edge and extend your legs and slightly bend them until you can make your feet almost flat. Move your butt of forward of the edge of the couch and dip. Dip down as far as you can comfortably and do them to exhaustion. 3 sets with 1 minute rest between sets.

Also try Reverse inclined push-ups, wide arm push ups and diamond push ups. Maybe some Mountain Climbers, too. Also, lunges, sitting wall and squats (all w/o weights)

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MZUNGU-TEMBO's Photo MZUNGU-TEMBO Posts: 1,544
11/16/10 7:58 A

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My favorite bicep curl is the static curl, or tension curl. With DB weights in each hand, hold left weight straight out from torso, parrallel with floor and do 12 straight curls with right hand. Then hold the right weight static while you do 12 reps with left weight.

Do sets of 12, 10, 8, 6, 12 Start with 20 lbs each DB....on that final set you may need to decrease the weight....killer.

Opposite of that is tricep, and I love dips.

Chest....yes, pushups are easy to do anywhere (no excuses of "can't get to the gym" but I also like DB flyes, and DB bench press.

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WRITEMANN1's Photo WRITEMANN1 Posts: 12,143
11/6/10 6:35 A

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Good info!

Steven G
SW-MO Ozarks

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TIMOTHYBOYLE's Photo TIMOTHYBOYLE SparkPoints: (0)
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11/5/10 8:31 P

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There is a ton of stuff you can do with light weights at home to work your chest and arms! Do slow curls (i mean SLOW) with your elbows tucked into your hips or side so you are focusing on just on your biceps. Push ups are going to be your best bet. do a variety, decline, t-push ups, push up rows with light weights, wide grip, narrow grip, ect.



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FYRCOP's Photo FYRCOP Posts: 2,875
10/27/10 5:28 P

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The best chest/arm exercise I've encountered over the years is the plain old pushup... for me anyways. I mean I can isolate certain areas to target with my weights, etc. but I can take my pushups with me on the road, I can do them in a 7 feet long by 4 feet wide room, I can do them on a picnic table, in a remote forest, in the back of a pickup truck, on my boat... they're very versatile... and I can do as much as I like or as many sets as I can handle. There's no real monetary investment in them and they don't take up any room in my travel bag.

Edited by: FYRCOP at: 10/27/2010 (17:30)
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BILBY4's Photo BILBY4 SparkPoints: (48,049)
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10/18/10 2:05 A

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True! I love these. I often do tricep dips if I'm sitting in a waiting room. Some people look at me funny but who gives a rat's clacker. The last time a friend was late to pick me up at the airport I got in 100 dips using a barrier bar next to the taxi rank :-)

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TRINTYSDADA SparkPoints: (0)
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10/18/10 1:51 A

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Push ups are always a great way to work the arms and chest. The distance between your hands makes a difference on which muscles are worked. Also, Tricep dips are great. And no weights are needed for these exercises.

SPARKYGONE's Photo SPARKYGONE Posts: 849
10/15/10 11:32 A

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These are some great tips, guys. Thanks! If you have any more, please keep them coming.

I do, do some core exercises, too. I had a weak back from running in high school and not doing any and 10 years later I ended up hurting my back because of it. Now I have to do the core exercises and i can say i can really feel the benefits and my back has never felt better.

Thanks, guys!

"One machine can do the work of fifty ordinary men. No machine can do the work of one extraordinary man." ~ Elbert Hubbard (1856 - 1915)


BILBY4's Photo BILBY4 SparkPoints: (48,049)
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10/14/10 8:22 P

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Check out Dumbbell Flys. i.e. go to My Fitness, then the strength workout section where you can see the instruction page for each exercise. I do these with a modest weight and I can really feel stuff working.
As a runner, I feel the upper body strength does help me. Don't forget core exercises! It's not just about how you look. Strong core will help you keep your posture late in the race and enable you to use energy efficiently.
all the best,
A

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WRITEMANN1's Photo WRITEMANN1 Posts: 12,143
10/14/10 7:23 P

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With your home weights I would suggest concentration curls (that's what they were called back in my day). You started with the heaviest weight you can lift and do each rep SLOWLY and at the halfway point of each rep, stop and Really squeeze the muscle, then finish the rep. Do 8-10 reps with the heavy weight, then drop down five pounds and do the next set at 6-8 reps. Then drop 2 to 2.5 pounds and finish with 4-6 reps.
The key is the muscle squeeze at the halfway point of the bicep curl.

Good Luck. emoticon

Edited by: WRITEMANN1 at: 10/14/2010 (19:23)
Steven G
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KOKOEK9's Photo KOKOEK9 Posts: 7,178
10/14/10 6:23 P

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Hi I would suggest resistance bands, get a 3 band set that way you can vary intensity, they are made in short and long, get the short first and then with the long you can add exercises. the nice thing is you can fir both sets in a shoe box

Mike


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SPARKYGONE's Photo SPARKYGONE Posts: 849
10/14/10 6:18 P

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I'll ask this question here because I don't want to join a lifting group just to ask a question... I am primarily a runner. My boss is a former football player and got me into lifting last year, but due to various things that have us both busy, we haven't been able to make it to the gym for 6 months or more. What kind of exercises can I do at home without weights - or with simple 8-23lbs free weights - that can help me build my chest and arms? I hate looking like a scrawny runner, and I was actually enjoying the lifting I was doing last year and want to keep up my strength because we plan to get back to the gym, hopefully in the next few months (*fingers crossed*). Thanks in advance!

"One machine can do the work of fifty ordinary men. No machine can do the work of one extraordinary man." ~ Elbert Hubbard (1856 - 1915)


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