T Nation

Bigger Pecs?

I am training at home, at I have no bench to do Bench press on. Does anyone have some tips on how to increase the volume of the Pecs, when I can’t do Bench Press???

I am already doing: Military pres, dips, and a bit irregularly; push-ups and DB benchpress on a GymBall

[quote]Hasse wrote:
I am training at home, at I have no bench to do Bench press on. Does anyone have some tips on how to increase the volume of the Pecs, when I can’t do Bench Press???[/quote]

push ups and dips?

I am already doing: Military Press, Dips and , a bit irregularly, push-ups and DB bench press on a Gymball

Weighted push-ups and Dumbell floor press are the two most popular, and shoulder safe exercises in my home gym. The Barbell floor press is also a great exercise. Heavy floor presses or rack lockouts from the floor will hit the pecs as hard as you want.

Try to stretch your pecs after your workout. Almost to the point of discomfort. I know you don’t have dumbbells or a bench, but just use a doorway or something of that matter. I’ve noticed the more I stretch, the fuller my chest gets.

Just my opinion.

[quote]ScienceGuy wrote:
Weighted push-ups and Dumbell floor press are the two most popular, and shoulder safe exercises in my home gym. The Barbell floor press is also a great exercise. Heavy floor presses or rack lockouts from the floor will hit the pecs as hard as you want.[/quote]

Dumbbell Floor press…? I have never heard of that. Does anyone have a link?

I can’t remember the link, but it’s just a dumbbell press while laying on the floor instead of a bench. Barbell floor press is the same thing.

[quote]Bullmoose wrote:
I can’t remember the link, but it’s just a dumbbell press while laying on the floor instead of a bench. Barbell floor press is the same thing.[/quote]
…and it’s a tricep exercise.

Db press on the swiss ball. Exactly the same as a regular press but on an unstable surface.

Db pullovers. I have seen poliquin mention a 1/4 technique at the lowest point.

Slide push ups. Waterbury had these in an article. I like them, they work well. Its a better variation of push ups for chest.

The next question i guess is how often and how much work you are doing? Maybe adding more sessions would work well. Its not like your short of the needed equipment.

During the summer my training has been a bit irregular, but other wise I have been training Full Body every mon-, wednes- and friday…

Assuming you really have no access to a bench, do one armed pushups.

When I’m at my in-laws’ house with no easy gym access, sometimes I do pushups with my wife sitting on my upper back – she’s pretty small, but it’s still not easy.

Stack three books for your hands and do pushups. Get the rubber bands and put in a door crack and do flyes. Weighted backpack dips. Lie on your back and catch a sandbag and as fast as you can try to throw it threw the clouds, repeat then flip over and crawl like spiderman without going to your knees. The spideys will rip up the upper body. If you can’t get to the gym then use what’s available to you.

Just remember all a bench is, is a flat object to push weight from the chest. You can use or build anything to simulate a bench and any object can be pushed from your chest. Be creative

why dont u just join a gym…

[quote]Ir0n Man wrote:
why dont u just join a gym…[/quote]

What a smart ass…im sure daddy pays for your gym membership every month you yuppy cock,maybe he doesnt wanna have to deal with immature alpha male dickheads such as yourself