Building upperbody strength at home

[Burba]

I don't own a gym membership (and don't intend to) as I'm quite sporting (lots of squash and cycling) - however over the years I've noticed my upperbody isn't probably as strong as it should be compared to my lower body.

What exercises/sports could I do to increase my strength?
I've heard of this 100pushup programme, but surely this would only concentrate on certain areas?

Any help appreciated!

[SoapyShowerBoy]

Are you willing to buy a bench and some dumbells?

[shirt]

not much help [though am doing 100 pushups and its going well, would recommend it] but can i tag a qn. onto this thread?

what are the best exercise for burning moob fat?

[SoapyShowerBoy]

shirt said:

not much help [though am doing 100 pushups and its going well, would recommend it] but can i tag a qn. onto this thread?

what are the best exercise for burning moob fat?

You can't target fat, it is genetic where you will store it. healthy diet, Kcal control will help. Building bigger chest muscle will also give a better appearance.

[Burba]

I do still have some free weights somewhere that I could dig out - although not sure where I could set up everything at home to be able to use it regularly.
I was hoping for more resistance style training or training using body weight etc..

[shirt]

cheers. been running and swimming mainly and eating well. dropped 4" off my waist size but the moobies are being stubborn buggers. i think i need to start building muscle anyway as i was disappointed to find there actually wasn't any hiding under the fat!

suggestions welcome for a good regimen for starting off - say an hour, 3 times a week. have got plenty of space for a weight bench and would rather spend the cash on that than gym fees.

[maddog993]

A pull-up bar is a financially and aesthetically innocuous bit of kit - (stick it in a door frame somewhere- easy to put up and easy to take down) - that, via pull-ups and leg raises, etc, will target your upper back, arms and abs. It'll complement the press-ups/bench presses/flys in terms of general upper body strength and hone your upper body physique. I'd also suggest a Swiss-Ball as a very useful bit of kit for home exercising with any number of uses. Have a look at Mens Health mag or their website http://www.menshealth.co.uk/Fitness-Muscle/landing for some exercise ideas

[Animal]

OP:

You can have a fantastic workout at home with only a chin-up bar and one dumbbell (a 5kg dumbbell would be fine). How about the following circuit 2 or 3 times a week:

1) Burpee x10
2) Star Jump x25
3) Chin-up x10 (max - depends on your current strength)
4) Pushup x15

Do 5-10 circuits as fast as you can, non-stop. Might only take you 30 min or so, but it'd be a good workout.

You could alternate days with a core workout like this:

1) Turkish get-up x5 a side (5kg dumbbell)
2) Slow crunch x10 (5-sec pause)
3) Superman x 15
4) Russian Twist x10 a side (5kg dumbbell)

You can find examples of all of these exercises on YouTube

HTH,

Animal

[tricky69]

can you buy a chip bar/chest dip bar ?

[Tiggsy]

why do you want a strong upperbody? Do you find yourself unable to do daily tasks because you lack strength...or do you mean you want to look bigger?

[SoapyShowerBoy]

Tiggsy said:

why do you want a strong upperbody? Do you find yourself unable to do daily tasks because you lack strength...or do you mean you want to look bigger?

OP said:

over the years I've noticed my upperbody isn't probably as strong as it should be compared to my lower body.

[Tiggsy]

SoapyShowerBoy said:

Tiggsy said:

why do you want a strong upperbody? Do you find yourself unable to do daily tasks because you lack strength...or do you mean you want to look bigger?

OP said:

over the years I've noticed my upperbody isn't probably as strong as it should be compared to my lower body.

i have no idea what that means....does the OP find he cant push a door open but a swift roundhouse does the trick?

i'm just curious as to how you discover your upperbody is weak.....i cant recall the last time (outside the gym) that i thought, either, "oh...i need more upperbody strength for this" or "oh, isnt my lower body strong" - maybe in caveman times, but in 2009.....what exposes anyone to a lack of strength??

[_DeeJay_]

I assume you'd notice by either:

1) Sport

or

2) General stuff around the house

I've noticed a marked difference when working in the garden/moving furniture since I've been back into a gym routine.

[Burba]

Well I've notcied my legs can take a bigger pounding after hard labour, than my arms/shoulders which seem to tire much quicker!

[Davi]

Tiggsy said:

SoapyShowerBoy said:

Tiggsy said:

why do you want a strong upperbody? Do you find yourself unable to do daily tasks because you lack strength...or do you mean you want to look bigger?

OP said:

over the years I've noticed my upperbody isn't probably as strong as it should be compared to my lower body.

i have no idea what that means....does the OP find he cant push a door open but a swift roundhouse does the trick?

i'm just curious as to how you discover your upperbody is weak.....i cant recall the last time (outside the gym) that i thought, either, "oh...i need more upperbody strength for this" or "oh, isnt my lower body strong" - maybe in caveman times, but in 2009.....what exposes anyone to a lack of strength??

You are joking surely? Part of my current "fitness drive" (such as it is) was the constant thought in day to day activities that I need to be stronger. Trying to shift a 4m long RSJ and struggling, lifting a large petrol mower up some steps... cycling home a bit quick and feeling my legs rip em selves apart

[Burba]

How good are chin up bars at taking someone about 19 stone though?!

[_DeeJay_]

Burba said:

How good are chin up bars at taking someone about 19 stone though?!

Probably better than your muscles at lifting that weight using a chin up bar (that's assuming that you don't currently train and are going into this fresh) ;-)

[Burba]

Nope, no training at present. Anyone recommend a good chin up bar that could hold my weight? I've often been concerned about those things giving way!!

Any other recommendations?

[dave_s13]

Animal said:

OP:

You can have a fantastic workout at home with only a chin-up bar and one dumbbell (a 5kg dumbbell would be fine). How about the following circuit 2 or 3 times a week:

1) Burpee x10
2) Star Jump x25
3) Chin-up x10 (max - depends on your current strength)
4) Pushup x15

Do 5-10 circuits as fast as you can, non-stop. Might only take you 30 min or so, but it'd be a good workout.

You could alternate days with a core workout like this:

1) Turkish get-up x5 a side (5kg dumbbell)
2) Slow crunch x10 (5-sec pause)
3) Superman x 15
4) Russian Twist x10 a side (5kg dumbbell)

You can find examples of all of these exercises on YouTube

HTH,

Animal

That's the way to do it.

Going at those exercises full tilt for 30mins and you'll be as fit and strong as you ever need to be really. Feckin hard work though, especially burpees, the devils own squat thrust

The really really hard bit is actually getting off your @rse and doing it regularly.

I just run and cycle but only get chance to get out a few times a week.

[Urban_Ninja]

whats a russian twist when its at home then?