Hi

So, I have loads of weights, dumbell and barbell er bars but haven’t done any weights for about 5 years.

As I don’t have a bench I used to really struggle to exercise my pecs (moobs).

Can anyone suggest a routine to get me back into it gently but also one that will exercise my moobs without a bench?

I don’t have a lot of free time so am wondering what the minimum duration and period of sessions would be? I’d like to get stronger and also more toned but am not that worried about getting huge (15 stone already).

Many thanks

Press ups my man

Yes I can do one press up.

How often should I do it? 😀

If you’re worried about moobs, I’d suggest doing some CV work and calorie control before doing localised weight training.

Archer press ups. Superman’s. Feet up on something. Weighted vest

Ok, so for info – I’m about a stone or a bit more over my ideal weight. I don’t really have moobs as such but appreciate I need to combine weights with some cardio (strangely I can run 3/4 miles ok so cardio fitness ok ish).

So, in simple terms what sort of session could I do combining my weights with potentially the dreaded press ups?

Footflaps will be along in a minute . Start light , three times a week , squats , deadlifts, press ups , military press . Start with 3 x 10 of each then In a month up the weight and buy a bench I reckon . Do all this quickly with minimal rest and you’ll be doing a CV work out too. 45 mins max . 3×10 won’t lead to you getting huge. Keep riding and it’ll happen (moob destruction)

Lie down on the floor and you can do dumbbell presses and flyes. You do not need a bench.

If you cant do full pushups start with knee pushups and work your way up.

I bought some weights / bench a while back to do some strength work at home. Soon found out that I couldn’t do squats (whatever muscles you’re targeting you MUST do squats!) safely without a rack so joined a gym. It’s £20 pcm and they have all the free weights you could ever need. I also prefer going to the gym rather than doing weights at home – much more focused ‘get it done’ and come home, whereas at home I would get distracted. (compared to riding bikes I don’t ‘like’ lifting weights)

The bench / weights will be going on eBay this month 😉

YMMV etc. 🙂

thekingisdead, where do you live and how much you selling for? ill be needing some more gear shortly so im interested if its viable.

cheers

Leicestershire. No idea on price. I’ve got a fairly lightweight bench and a few KG of cast iron weights.
I can get more detail if you wish.

If you google “barbell floor press” that will give you some ideas, or as said earlier you can do it with dumbells.

thekingisdead – I’m also interested and in Leicestershire! (Near Loughborough). If safe punk doesn’t have them I probably will 🙂

Resistance bands/loops?

Fish oil
http://www.gizmag.com/fish-oil-fat-cells/40999/

I use bands in my cage when pressing they work well.

Try trx??

Schmiken – I’ll try and email you pics / details of what I have this weekend.
Also nr L’boro

Lie down on the floor and you can do dumbbell presses and flyes.

Look up Turkish Get Up – can use a Kettlebell or Dumbbell, really good all round exercise.

Super, email should be in profile!

Google training at home with Dumbbells etc.

Do push ups with Dumbbells and the same lying on your back with a bar bell.

Sort your diet out.

I had soup tonight; delicious!

Dips are supposed to be one of the better chest exercises.

I used to try to do chest presses lying on my back but couldn’t get my elbows back far enough to feel like it did anything.

Try this

Try trx??

There other types of suspension trainer’s available, but you can get an all over workout using one – atomic push-ups spring to mind.