I’ve been working on my diet and exercise for a while now. On and off for a little less than a year. While my running is doing ok (Mile in 7:50, 2 in 17, and a 5K in 29), and I’m getting my sit-ups back to a decent number (75), my push-ups just don’t seem to be improving much (25).
I’m not looking to “get ripped” or anything. Just trying to get myself back into something resembling shape. My goal is to be able to run a 6 minute mile, and a 5k in 24 or less. 100 sit-ups, and 50 push-ups. Going to a gym, just really doesn’t work for me. I know myself pretty well, and I know I don’t have the discipline to make myself go out to exercise. With the treadmill right upstairs, I come home, put on some music, and do my workout. Wife works out right after me, so we’re semi working out together. I thought that push-ups worked the same basic muscle group as a bench press, so that by increasing the number of them I could do, I could firm up my chest some, and lose the man-boobs.
So, anyone have any advice on how to work on that? Different exercises I can try? I would really like to avoid putting a weight bench in the loft with the treadmill, as I don’t want my library turning into a home gym. I do have a set of small dumb bells that I use for bicep and tricep workout, but the 20lb weights aren’t going to help my chest…I don’t think. Any advice would be welcome, and others that are working out/dieting, feel free to chime in with questions, advice, or pleas for encouragement. I’ve managed to get past the “difficult” stage of making myself exercise, and have lost about 30lbs so far. Only 20 more to go to hit my target weight of 190. Thanks in advance for any suggestions.
Since I use a home gym (pulley weights), I’m not sure what the equivalent non-machine would be, but I’ve noticed the butterfly press is a superb exercise for the pectoral muscles. If you’re a woman, it makes your breasts all nice and perky because the muscles work as a natural bra.
For men, it also makes your pecs nice and hard, but until you lose a bit more fat, you might still notice the man-boobs problem.
Oh, wait. This might help. Lay on the floor with the weights on either side of you with your arms stretched out. Slowly lift the weights until they meet in the center then slowly lower your arms back to your side. I think that works your pectoral muscles.
The only thing that has ever helped me increase my pushups is…
More pushups. I try to do three or four sets at work (morning break, noon, afternoon break), and it really helps. After a few weeks, I really notice my numbers increasing. Even getting down and doing 10 quick ones will help (evil memories of Army basic training here).
Instead of situps, I do crunches. More focus on abdominal muscles, less on hip flexors.
Running, same as pushups, just gotta go out and do it… Which I haven’t been, lately.
Race you to 190, though, and I’ll even give you a 10 pound head start!
Pumping aluminum will give you those 24-pack abs, and there’s all those empties to recycle. Many office buildings offer built in stair steppers, though they’re usually the old concrete-and-steel kind with no digital display. The speed is user-regulated, though, and you can pause without punching a button.
Seems like your on the right track, just keep it up.
You can vary your pushups by placing your hands closer or further apart from each other. Closer together seems to work your inner pecks more while further away works more the lateral muscles. Try experimenting there. Plus if you want to make them really hard, prop your feet on a thick book. I’ve found a dictionary works especially well for that
