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pectoral exercises
- Thread starter Lao Tzu
- Start date
bignate73
New member
you are limited if you have no bench of sorts. only thing you can do is possibly lay on the floor and do some floor presses, or maybe some flies on the ground. with the presses you are limiting your range of motion though, flyes might be alright though.
pushups are a possibility. if you have dbells with enough clearance you can place the dbells on the floor and put your hands on the handles of the dbells and do pushups that way also. doing them flat on the floor and then maybe putting your feet on a chair to change angle, and then up on a wall up higher can vary your pushups/make them harder.
move your hand position around on those too to involve different muscles more heavily than others.
pushups are a possibility. if you have dbells with enough clearance you can place the dbells on the floor and put your hands on the handles of the dbells and do pushups that way also. doing them flat on the floor and then maybe putting your feet on a chair to change angle, and then up on a wall up higher can vary your pushups/make them harder.
move your hand position around on those too to involve different muscles more heavily than others.
Back in their powerlifting days Arnold and franco Columbo had no incline bench whilst training in germany.
what they did was leaning against a piece of wooden board that was incline between the floor and the wall (you need some strong board)
It would allow you to do:
incline dumbel flyes supersetted with flat pushups (wide stance)
incline dumbell press supersetted with pushups (small stance, hands just below lower pecs)
Also if you smooth the surface of the board it would allow you to do dumbell hacksquats supersetted with free standing dumbell front squats
what they did was leaning against a piece of wooden board that was incline between the floor and the wall (you need some strong board)
It would allow you to do:
incline dumbel flyes supersetted with flat pushups (wide stance)
incline dumbell press supersetted with pushups (small stance, hands just below lower pecs)
Also if you smooth the surface of the board it would allow you to do dumbell hacksquats supersetted with free standing dumbell front squats
When I first started lifting I started out with similar setup, a couple of dumbells and a ez curl bar.
My chest workout consisted of bench/db presses on the ground but like what was said above, the range of motion was really limited. Changed to using the ez currl bar with weights as a push up bench. For incline I would just throw my feet up on the wall... I got to the point where I could do handstand pushups.
For flyes, I would get the dumbells and start with them close in and in a push up position. I would slowly roll them out until I was in a flye position, than roll the dumbells back in. I remember using a carpet flooring made it easier to control.
My chest workout consisted of bench/db presses on the ground but like what was said above, the range of motion was really limited. Changed to using the ez currl bar with weights as a push up bench. For incline I would just throw my feet up on the wall... I got to the point where I could do handstand pushups.
For flyes, I would get the dumbells and start with them close in and in a push up position. I would slowly roll them out until I was in a flye position, than roll the dumbells back in. I remember using a carpet flooring made it easier to control.
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