Lower, middle, upper Chest workouts at home?

Question

i need tyo develope my chest muscles and make them big....especially i need to focus on middle, upper and lower chest, and make them big. All i have is diff size dumbells, no bench. andything that can be done without those?

Answer 1

(1) Push-ups with your body at different angles to the floor.

(a) Just on the floor
(b) Your feet on a chair, hands on floor
(c) Your hands on 2 chairs, feet on floor

http://www.youtube.com/watch?v=3iHg8gRoCxQ
http://www.changingshape.com/exercise/strengthtraining/pushups.asp


Note

Although pectoralis major is one big group of muscles, different exercises at different angels are not to develop different parts of the muscles, your chest grow as a whole, however, stimulations at different angles and different exercises are still needed and they do help it grow, one of the reasons is to keep it "guessing" and avoid accommodation.

The larger sternal head of the pectoralis major, which originates from the sternum, is the "lower" portion of the pectoralis major and the smaller clavicular head, which originates from the clavicle, is the "upper" portion.

This separation is anatomically correct since each of these two heads has a distinct action. Both heads insert on the lateral lip of the intertubercular groove on the humerus.

The action of the pectoralis major as a whole (both heads working together) is to adduct the arm and bring it medially across the chest (like when you are hugging someone) as well as medially rotate the arm. The clavicular head flexes the arm and the sternal head extends it. Extension of the arm by the sternal head can only occur if the arm is flexed; the sternal head cannot hyperextend the arm. That's why incline bench press is needed in this case for full development of your chest.


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(2) Squeezing a ball with your elbows. If you have seen a pecdeck machine, just raise your arms like you do with the pecdeck machine and put the ball in between. Now, try to squeeze the ball in the middle. It is an isometric exercise.

http://www.exrx.net/WeightExercises/PectoralSternal/LVPecDeckFly.html


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(3) Buy a bullworker or steel bow.

http://www.amazon.com/Bullworker-Steel-Bow-Iso-Motion-Maintenance-Nutritional/dp/B000LQKABM


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(4) In fact you can still do DB chest press. Put a telephone directory on the floor with a cushion on top. That's your bench. The only difference is that your elbows will not go down as far as you do with a real bench.


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(5) Just stand with your feet wide open, raise both arms so that they are parallel to the floor. Now, cross your arms straight as far as possible to the opposite sides, then open up your arms to their own sides. Repeat this movement at different angles to the floor (ie, lower your arms or raise your arms further) Do 50 reps as a set, do 3 sets.


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If you are really serious about bodybuilding yourself, you should consider the facilities and service a gym can provide. For your interest, some articles from bodybuilding.com:

Incline Bench Press
http://www.bodybuilding.com/fun/schultz51.htm

Chest Building Tips
http://www.bodybuilding.com/fun/weik7.htm

ExRx Chest Training
http://www.exrx.net/Lists/ExList/ChestWt.html

AST Chest Training
http://www.ast-ss.com/training/exercises/execution.asp?bp=Chest&pn=1


^_^ good luck

Hercules

Answer 2

Lower Chest Workouts At Home

Answer 3

Out of my 3 years of weightlifting and studying human sciences, the best upper body exercises are dips. Dips work nearly all the upper body muscles and with great effect! But people who can't do dips at home resort to the second best (and this is what i do): push-ups. You may think that push-ups are too simple and won't give you results, but they are one of, if not the best calesthetic exercise that you can do! Do push-ups in 5 sets of however many you can do in each set without exhasuting your muscle and making sure that you can complete the 5 sets. I've done this for last 3 years and I've had great success :)

Answer 4

You can still use dumbells like a bech press, just lie down and do the same movement...for the pecs, bech pressing and upper arm workouts are the best, if they're all diff size, do one arm at a time.

Answer 5

muscles either contract as a whole or they do not contract at all. you can't target part of a muscle for that reason.

check out the website below there are tons of exercises there for dumbbells:

http://www.exrx.net/Lists/ExList/ChestWt.html

Answer 6

I will not fool you around my friend, so I'm gonna give you this wonderful website which as every single exercise illustrated by moving pictures. Good Luck!