Home chest and arm/upper body programme

veganrun

Does anyone have any good chest/upper body programmes that can be done at home? I am doing Brazilian jiu-jitsu and cycling at the moment but I want to build my chest a bit too but I'm not currently a gym member and I don't plan to join one so I don't have easy access to a bench, barbell etc.

Is there anything I can do at home with limited/no equipment that will help?

Mr. CooL ICE

Training chest without training back can be a bad idea. Best if you do both.

Buy a pullup bar for a doorway and have a read of this thread. Pullups and chinups will work the lats and biceps. Could also do some pushups for chest and triceps.

Limiting yourself to just these will only get you so far. But in your circumstances, it would probably do for now.

Zillah

Yeah, a ton of pushups and pullups will hit the majority of the upper body.

MysticMonk

Wide grip pullups and wide grip pressups..do a load of sit ups too to strengthen your core

veganrun

Thanks. The pullup bars seem to have a 100kg limit and I'm currently around 106kg so I think that rules them out for now.

I probably could and should start doing push-ups although I will have to do the knee version initially as I can't do a normal one

Alf Veedersane

veganrun wrote: »

Thanks. The pullup bars seem to have a 100kg limit and I'm currently around 106kg so I think that rules them out for now.

I probably could and should start doing push-ups although I will have to do the knee version initially as I can't do a normal one

Here's an example of one that takes up to 120kg

http://www.mcsport.ie/p/fitness-mad-universal-training-bar/fpullup

Mr. CooL ICE

I'd just be worried that door pullup bars would bring the doorframe crashing down. Not basing that on anything solid, just my own thoughts.

Those pullup mates I see plastered all over facebook might do the job. They're more expensive, but portable and compact and has a 110kg recommended restriction

Alf Veedersane

Nicolas Cage wrote: »

I'd just be worried that door pullup bars would bring the doorframe crashing down. Not basing that on anything solid, just my own thoughts.

Shouldn't do. Mate used to do weighted pull ups on them in his apartment and there was never an issue.

JJayoo

Guy weighs 106kg = Pull-ups are hard


Your gonna have to get a dumbbell, so either Argos/one of your friends/adverts.ie

Pushups.
One arm dumbbell floor press on the ground.
Reverse fly's holding plates.
DB shoulder press
OH tricep extensions
DB rows
Band pull aparts, get a band
Side raises
Curls

All you need is one adjustable dumbbell and a light band.

veganrun

I forgot to mention I do have a rack and bench back home but not at my current place where I'm renting and I most likely won't be moving them here as I don't have the space. I did try pullups on that rack and it was awful, I couldn't even do one.

I do have dumbbells so I can bring those here the next time I'm home.

Mellor

veganrun wrote: »

Does anyone have any good chest/upper body programmes that can be done at home? I am doing Brazilian jiu-jitsu and cycling at the moment but I want to build my chest a bit too but I'm not currently a gym member and I don't plan to join one so I don't have easy access to a bench, barbell etc.

Is there anything I can do at home with limited/no equipment that will help?

BJJ can be pretty tough on your body and joints. I'd keep mobility in mind as much as weights/resistance training. And don't neglect your legs.

Push-ups
Rows
Some sort of overhead/vertical pressing
Pullup progression
Squats/Single leg squats
Hip Thrusts/Glute Bridges/Back Bridges (this one is huge)
Biceps
Triceps
Some sort of core work



Lots of mobility work. Not just warm up. Take 20-60mins in front of the TV to work on mobility/yoga/stretching

veganrun

Found this programme online. Seems doable.

https://www.bodybuilding.com/fun/rudy6.htm

MysticMonk

don't know if the pullup bar I had was weight-restricted but it came out of the doorway I was using and I split both elbows to the bone..make sure it's secure!

veganrun

I'm not going to bother with the pull up bar.

Turns out I can get a discounted gym membership through the place I'm doing jiu-jitsu. It works out £10 a month with no contract so I might give that a go and start stronglifts 5x5 again.