Chest and triceps are my favourite body parts to train. I always use to love bench press, cable cross overs and dumbbell pec flyes but in the abscence of such equipment is it possible to build a ripped up fitness model chest using simple bodyweight exercises? To be honest I believe it's possible but it won't be easy. This is based on success I have had training other muscle groups for aesthetics.
I'm going on what I feel. If I can really feel my chest working in certain areas and I overload and rest well then I'm onto a winner. I believe I will see improvements in my chest in 2-3 weeks. OF COURSE NOT TO FORGET EATING IN TUNE WITH THE EXERCISE.
From today it feels like my shoulders are over powering and not giving my chest a chance to step up so I had a play around with some more isolated techniques. This journey is not to be healthy or to be functional or strong. The fitness model look is an aesthetic goal of mine so these posted workouts are geared towards that. Of course I have other goals that requires other training methods.
My Chest & Tricep Workout
SLOW MO PRESS UPS
5 × 6-10 reps
Used this tempo (3 seconds down, 3 seconds up) I also squeezed my hands inwards to attempt to bring out more definition central.
Rest 1 minute between sets
KNEE PLYO PRESS UPS
10 seconds then...
HALF FULL DEPTH PRESS UPS
10 seconds and repeat cycle...
Until 60 seconds complete for 1 set
Rest 30 seconds
Complete 3 sets
Pec Squeeze hold
5 × 60 seconds
30 seconds rest between sets
My arms were dying! Raising my arms to quench my thirst has been a workout all on it's own.
I'm going to attempt an old method of mine that I used to get my shoulders to look the way I wanted them. My chest could do with a ripped up beast mode boost!
Tomorrow is my focus on abs!