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Jesse15
Jesse15 g Jesse Buffing
16 Post(s)
16 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2016
Posted

Hello everyone!

I've been training at home for about a year now. I've seen minimal chest gains though. I've been training with push ups and lately weighted push ups and I've almost always felt sore, but there are little results. I feel like my diet is in check so that can't be the problem. What can I do to add good mass to my chest? I only have access to two dumbbells with 15 kgs of removeable weights. No dip station or bench unfortunately...

Thanks!

MikeSheffer
MikeSheffer g Michael Sheffer
3 Post(s)
3 Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2015
Posted

Hi Jesse,

 

Couple suggestions from my end:

 

1) Focus on a good mind-muscle connection during each rep - Stretch your chest during the eccentric and squeeze hard at the top of the concentric.

 

2) Try varying your exercises - Change your hand position with push-ups, close, middle, and wide. Try Chest flys with neutral grip and pronated grip.

 

3) Try varying your tempo - Instead of just going through a set of 50 pushups as quick as you can, try performing reps with 4 second eccentrics (negatives).

 

4) Time under tension - The key to growth is keeping the tension on the muscle, if you are reaching the top of your push-up and completely locking out your arms chances are you could be releasing the tension each time. Be mindful of always keeping that hard squeeze on your pecs and not letting go until the end of the set.

 

Hope this helps,


Mike

 

Adawg38
Adawg38 g Aaron Henry
563 Post(s)
563 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: Jesse15

Hello everyone!

I've been training at home for about a year now. I've seen minimal chest gains though. I've been training with push ups and lately weighted push ups and I've almost always felt sore, but there are little results. I feel like my diet is in check so that can't be the problem. What can I do to add good mass to my chest? I only have access to two dumbbells with 15 kgs of removeable weights. No dip station or bench unfortunately...

Thanks!

If you are seeing some gains in your chest within a year don't give up you are progressing! Chest muscles like all take time and using just bw may take a little longer. To add to Mikes great suggestions elevate your feet for pushup and you will distribute more bw to your workout. If you have a smooth surface in a push up position have folded rags under your hands and very carefully you can do flyes. You can also try one handed push ups, be careful cause they do stress the shoulders more but you can hold on with your free hand for a little assistance.

I have been training coming up on 6 years and have made some great gainz. I've done a lot of trial and error on myself as well as learned from others and through research online. I've come along way in strength and size since I've started. I will continue to learn and make myself better each day. MS Athlete/Super Hermanite BEING CHALLENGED IN LIFE IS INEVITABLE, BEING DEFEATED IS OPTIONAL.
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Jesse15

Hello everyone!

I've been training at home for about a year now. I've seen minimal chest gains though. I've been training with push ups and lately weighted push ups and I've almost always felt sore, but there are little results. I feel like my diet is in check so that can't be the problem. What can I do to add good mass to my chest? I only have access to two dumbbells with 15 kgs of removeable weights. No dip station or bench unfortunately...

Thanks!

Looks like you have some good suggestions from Mike and Adam @Jesse15!!

 

If you have to stick to body weight and your 15kg dumbbells, then definitely play around with time under tension with some slower reps, and maybe some isometric holds every now and then.

 

Have you thought about trying my 12 week at home program as well?

Need 1 on 1 coaching? Send me a direct message to learn more!
Jesse15
Jesse15 g Jesse Buffing
16 Post(s)
16 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2016
Posted

Thanks guys! I'll definitely try your suggestions! I have watched your 12 week program vids for sure, but for most muscle groups my current routines work very well, so I feel I should stick to those for now. I'll definitely try them soon though!

Adawg38
Adawg38 g Aaron Henry
563 Post(s)
563 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: Scott_Herman

Looks like you have some good suggestions from Mike and Adam @Jesse15!!

 

If you have to stick to body weight and your 15kg dumbbells, then definitely play around with time under tension with some slower reps, and maybe some isometric holds every now and then.

 

Have you thought about trying my 12 week at home program as well?

It's Aaron lol! Just giving you a hard time.

I have been training coming up on 6 years and have made some great gainz. I've done a lot of trial and error on myself as well as learned from others and through research online. I've come along way in strength and size since I've started. I will continue to learn and make myself better each day. MS Athlete/Super Hermanite BEING CHALLENGED IN LIFE IS INEVITABLE, BEING DEFEATED IS OPTIONAL.
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Jesse15

Thanks guys! I'll definitely try your suggestions! I have watched your 12 week program vids for sure, but for most muscle groups my current routines work very well, so I feel I should stick to those for now. I'll definitely try them soon though!

All good Jesse!! You know where to find them if you need them :-D

Need 1 on 1 coaching? Send me a direct message to learn more!
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Adawg38

It's Aaron lol! Just giving you a hard time.

I didn't know you could go Super Saiyan as well Aaron :-P

Need 1 on 1 coaching? Send me a direct message to learn more!
Jesse15
Jesse15 g Jesse Buffing
16 Post(s)
16 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2016
Posted

I did my chest workout just now. I did weighted decline, wide, and neutral push ups. All 4 sets of 8 reps. I finished with 4 sets of 10 reps close grip push ups and 4 sets of 15 reps sven presses. What do you guys thinks of this routine? I implemented slow eccentrics and my chest felt exhausted! Not to mention the awesome pump :-P

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Jesse15

I did my chest workout just now. I did weighted decline, wide, and neutral push ups. All 4 sets of 8 reps. I finished with 4 sets of 10 reps close grip push ups and 4 sets of 15 reps sven presses. What do you guys thinks of this routine? I implemented slow eccentrics and my chest felt exhausted! Not to mention the awesome pump :-P

Sounds good @Jesse15! Lots of variations in there for a good chest workout.

 

You could also try doing your final set to failure to really give it your all and tear that muscle down!!

Need 1 on 1 coaching? Send me a direct message to learn more!
muscular strength
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