What exercises should i do for chest and back?
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Good old fashioned push ups for your chest.
You can buy a pull up bar for about 6 quid and attatch it to a door frame at home - great for your back.
sexasize at mine
For Chest I do the incline bench press, for the upper chest, regular press for the middle chest, then decline press for the lower chest. I also throw in pec dec's and regular pushup's to add some change in routine.. for back I just use rows. and seated press's
Swimming.
pushups or swimming might help or you can do some hulahoops or skipping ropes. The worst idea is to do some boxing.
the chest - bardips,pushups,flys,chestpres... just about anything that requires pushing out and away with the arms
Back - pullups,rows,reverse flys,pulldowns anything that requires pulling towards the body with the arms
Chest Exercise Isometrics: focuses on the strength and tone
of the pectorals both upper and lower (the major muscle of the chest),
but it also works the assisting muscles of the triceps (back of the arms)
and the deltoids (your shoulders).
Here are 3 of the most effective Chest Exercise Isometrics:
Isometric Push Ups:
• In the push up position, lower yourself to the half way point.
• Breathe out and tense your muscles.
• Concentrate on making your chest as tight and hard as possible.
• After a few seconds you should feel like you’re shaking all over –
this is your body working really hard.
• Hold this Position for 30 seconds.
• Slowly release – this is important, after intense contraction
your body needs time to unwind.
Exercises For A Healthy Back
Use these simple exercises to keep your back in good shape.
Regular aerobic and weight-bearing exercise (3-5 times per week) will improve your overall fitness and decrease the likelihood of back injury.
If any of these exercises increases your back pain after five repetitions, or causes acute pain, you should stop doing it.
Follow these simple rules:
Do each exercise slowly.
Do each exercise twice a day.
Start with five repetitions of each exercise, and work up to ten repetitions.
Always remember to begin and end your exercise session with stretching!
Consult your doctor before starting any exercise program
chest: any or all of the huge varity of pressups
back: chinups(these are intense so be careful), there are also other exercises you can invent for your back.
Generally, anything involving pushing an object away from your body with your arms is using the chest muscles
anything involving pulling an object to your body with your arms is using the back muscles
For lots of tips and exercises for chest workouts try this site:
http://www.muscleandfitness.com/training...
And for your back:
http://www.muscleandfitness.com/training...
Good luck
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I'm including chest and back because I may have listed some ideas you hadn't thought of. Here’s what I do and it has been working for me. Obviously a workout needs to be tailored to the individual, but these exercises may help.
Arms
Lying dumbbell triceps extensions
standing barbell curl
behind head reverse hammers
one-arm preacher curl
Close-grip pushdowns
incline dumbbell curl
Parallel bar dips
hammer curl
Single-arm reverse-grip pushdowns
reverse grip EZ bar
rope push downs
super light dumbbell curls
Chest
Dumbbell Incline Presses,
Pullovers and Presses,
Dumbbell Bench Presses,
Narrow-Grip Bench Presses,
Incline Dumbbell Flyes,
Barbell Incline Presses,
Push-Ups Between Benches,
Cable standing incline flyes
Cable standing decline flyes
Back
Barbell row
Dumbbell Row
Lat Pull Downs
Cable Row
Lower Back Machine
Forearms
lite wide lat pulldowns
Supermans
Shoulders
Lateral Raises
Bent-Over Lateral Raises
No rest front raises
Shrugs
Military Presses
Front Raises
Rotator Cuffs
Superlight lateral raises
On incline bench, with 2 10lbs dumbbells:
1st: Facing forward bring dumbbells up from sides to parallel to ground palms inward, slow repeat for ten reps.
2nd: Facing bench bring dumbbells up from sides backwards as far as you can palms inward, slow repeat for ten reps.
3rd: Stand up with dumbbells and do 10 lateral raises.
4th: Back in position 2, raise arms so they are forward, palms inward, arms bent in a semi bear hug position and parallel to ground. Bring to sides and back to center for 10 reps. I usually do 5 lbs here because this exercise is hard.
Do this set three times with out rest. The third set I change to all 5 lb movements. All of this is slow pace, like 1 second up and one second down.
Legs
Squats
Leg Extentions
Leg Curls
Adductors
Abductors
Calf Lifts
Glute Machine
Leg lifts
I also do 100 crunches per night.
My idea is to hit a variety of ranges and movements in order to work the muscle to the maximum. I tend to use a weight I can do for 10 reps and for 25 reps on the last two movements. Apart from this I do 20 minutes or Cardio every day and stretch before and after the workout, as well as frequently during. Stretching is very important to muscular growth because not only does it help prevent injury and alleviate recovery pain, but it also stretches out the fascia tissue that surrounds the muscle and inhibits its growth. When you are pumped and you stretch is when you get the best stretch of the fascia. Lastly rest and nutrition are every bit as important as the workout itself. Eating enough protein for the muscle to recover and grow as well as enough carbohydrates to replenish diminished glycogen stores in the muscles and liver is vital for repair and being ready for the next time you tax those muscles.
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