Abdominal and pectoral exercises
Discussion
I've recently decided to get back into shape. Becoming a dad and years of doing little more than punching keys has taken its toll. I've been doing rowing and punchbag work every other morning, I'm up to 13 minutes on the rowing machine (with a 20 second speed burst every 3 minutes), followed by four one-and-a-half minute blasts on the punchbag, with a 1 minute rest between each.
Unfortunately, my rowing machine isn't one of those fancy "Concept 2" jobbies - it's a cheapo one with solid metal arms. Therefore, it occurs to me that there are a couple of major muscle groups that aren't being properly exercised in this workout - the abdominals and the pectorals. I could do with adding some exercises to really strengthen and define these muscle groups. Does anyone have any recommendations?
Unfortunately, my rowing machine isn't one of those fancy "Concept 2" jobbies - it's a cheapo one with solid metal arms. Therefore, it occurs to me that there are a couple of major muscle groups that aren't being properly exercised in this workout - the abdominals and the pectorals. I could do with adding some exercises to really strengthen and define these muscle groups. Does anyone have any recommendations?
swerni said:
press ups for your chest
I used to do LOADS of these when I was in my teens/early 20s and it never seemed to work. I could do 150 press-ups without stopping, but I remained as flat chested as a cat that's been run over by a cement truck.swerni said:
regardless of what ab exercises you do they still wont show unless you get your body fat right down
I'm well aware of this, hence the rowing and eating bloody rabbit food all the time 
Raify said:
If you can do 150 press ups without stopping, you're not doing them right.
Your body should be completely straight from your ankle to your shoulder. Look up (not at the floor) and the range should be all the way to the floor (so that your chest touches).
Which was how I was doing them. That was back in the day when I was pretty fit. I would run half an hour, do a 2 hour kung-fu training session and then run home, four times a week. Every day I would also walk for at least 2 hours. I could stand on two phone books and touch the floor with my palms.Your body should be completely straight from your ankle to your shoulder. Look up (not at the floor) and the range should be all the way to the floor (so that your chest touches).
Raify said:
If you can do 150 press ups without stopping, you're not doing them right.
Your body should be completely straight from your ankle to your shoulder. Look up (not at the floor) and the range should be all the way to the floor (so that your chest touches).
Could do them slowly. 8 a minute. Count 3 seconds down and 3 up. Suspect that will bulk the chest a bit.Your body should be completely straight from your ankle to your shoulder. Look up (not at the floor) and the range should be all the way to the floor (so that your chest touches).
I'm slimly built and am experimenting - I do 8 slowly, then on the 8th, hold with my arms at 90 degrees until I collapse. This is based on the principle that the only muscle I've seen seriously build up is my forearms - when I go climbing, the fear makes me overgrip to the point of exhaustion, and then I continue climbing more until I just cannot grip anything properly. It's the longterm holding without much movement that seems to have built the muscle up via endurance. And yes, I do have mildly noticeable pectorals.
You'll go blind doing that!http://www.isoworker.com/node/1
Just started using this for the same reason as yourself plus fast walking over varied terrain (20min out, 18back)
Do you use a heart rate monitor? I never used to but have been converted they are really handy for maintaining a constant work rate.
Good Luck.
MoJo.
Just started using this for the same reason as yourself plus fast walking over varied terrain (20min out, 18back)
Do you use a heart rate monitor? I never used to but have been converted they are really handy for maintaining a constant work rate.
Good Luck.
MoJo.
Witchfinder said:
Raify said:
If you can do 150 press ups without stopping, you're not doing them right.
Your body should be completely straight from your ankle to your shoulder. Look up (not at the floor) and the range should be all the way to the floor (so that your chest touches).
Which was how I was doing them. That was back in the day when I was pretty fit. I would run half an hour, do a 2 hour kung-fu training session and then run home, four times a week. Every day I would also walk for at least 2 hours. I could stand on two phone books and touch the floor with my palms.Your body should be completely straight from your ankle to your shoulder. Look up (not at the floor) and the range should be all the way to the floor (so that your chest touches).
btw, if you hold a push up position (without moving) it's a great ab exercise...
Hmm I used to say a yes to all but the swimming. You have to really PUSH against the water as opposed to being "efficient" in motion which is what we are all taught to do.
http://www.isoworker.com/node/11
However with increasing years (and also years of kneeling on concrete)the prospect of impact related injuries raises it's head, something I NEED to avoid personally. The range of SLOWLY carried out repetitive exercises has not only awoken dormant muscles but gets my heart well into the "zone" (if I'd thought that I'd be saying that a month ago I'd have laughed at you) along with the walking (and lovely french countryside) the endorphin release is very nice!
No matter what you do it must make you feel good otherwise why do it (in the long term)
rgds
MoJo.
http://www.isoworker.com/node/11
However with increasing years (and also years of kneeling on concrete)the prospect of impact related injuries raises it's head, something I NEED to avoid personally. The range of SLOWLY carried out repetitive exercises has not only awoken dormant muscles but gets my heart well into the "zone" (if I'd thought that I'd be saying that a month ago I'd have laughed at you) along with the walking (and lovely french countryside) the endorphin release is very nice!
No matter what you do it must make you feel good otherwise why do it (in the long term)
rgds
MoJo.
sadoksevoli said:
I've been on crutches for 4 months with a bad leg injury - done wonders for my upper body - first time in my life i can flex my pecs (as well flex hard wiry arms) but i wouldn't recommend this particular approach if you can help it.
I was gonna LOL at that but it's a bit inappropriate, hope you're back on your feet asap.rgds
MoJo
Makes note not to post when falling asleep!
Edited by Mojocvh on Wednesday 6th June 11:28
Gassing Station | The Pie & Piston Archive | Top of Page | What's New | My Stuff