|11-12-2011, 01:13 AM||#1 (permalink)|
Join Date: Feb 2010
Location: Funny location joke
Isolating chest and arms
How do I do it. The only equipment I own is two 5 lb free weights, a p90x pull up bar, and a jump rope. I'm somewhat anti equipment.
I have been doing slow carb diet trying to get a six pack and have lost significant fat. In the process though my once decently sized chest has shrunk. It still alright but I would like to add some size back to it and some size to my forearms. I wouldn't mind additional size to my biceps/triceps and shoulders but I'm not specifically looking for it. I am specifically trying to avoid adding any significant muscle to my stomach or anywhere else in my upper body as I have plenty already and would like to look slim in the waist.
|11-12-2011, 01:58 AM||#2 (permalink)|
Join Date: Jun 2007
Without equipment, pushups. Lots of them. These work your chest well, along with your shoulders, back and arms.
Pullups are good for your upper back, lats and shoulders, and also arms.
Also a great exercise you can do without equipment are dips, which are mainly your triceps/chest/shoulders. A good video showing how to do these on a chair can be found here - In-Home Triceps Exercises : How to Do Chair Dip Triceps Exercises - YouTube but those focus mainly on tris, if you're able to put your arms by your side it will work more of your chest too, which you can do with two chairs - Tricep Dips- Between chairs - YouTube
|11-13-2011, 06:55 AM||#4 (permalink)|
Join Date: Nov 2011
Arms are very easy to isolate, only specifically chest - i don't know
For arms you can buy a lifting straps and when you train back/legs for example you can use these straps to NOT work out the arms and therefore you will be able to hit the arms with mad intensity when you train them on their day (if you have one).
Also bicep and tricep isolation exercises ensure that only arms work and nothing else.
You can also do a pull up using straps to work your back but not the arms (much less)
|11-16-2011, 02:50 PM||#5 (permalink)|
Join Date: May 2011
Location: perth WA
Don't forget the multitude of types of pushups you can do. Different variations in your hand placing have different effects on the arms.
For example; if you keep elbows in, that will concentrate on the tries.
Push ups on a bosu or a fit ball will employ the forearms more for the stabilizers.
Also, if you want variety and killer upper body workout, try some crawling exercises. A good one is the gecko.(I prefer body weight exercises too)
That said, there is one piece of equipment I do like for the forearm, and that's those powerballs that you wind with a string, pull it and maintain the gyro with your wrist. That thing has universal benefits.
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