How to Stay Fit When You Can't Get to the Gym: Chest & Triceps

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How to Stay Fit When You Can't Get to the Gym: Chest & Triceps

In our last article, we began to discuss some of the workouts you can do if you are unable to go to a gym. We talked about cardio and stretching and in this article, we are going to dig deeper into the best exercises for your chest and your triceps.

In our last article, we began to discuss some of the workouts you can do if you are unable to go to a gym. We talked about cardio and stretching and in this article, we are going to dig deeper into the best exercises for your chest and your triceps.

Chest Exercises 

Push-ups are your best friend in this situation. Even if you are not able to do many, it is good to know a number that you can achieve without stopping. If you can only do 15 consecutive push-ups, do 10, then cool down for 60 seconds, then try to do 10 more. Then repeat this for 2 more sets. It is very important however that do them with the correct form. Your hands should be shoulder length apart and from your upper back down to your ankles, you should be straight as a board. If your butt is up in the air and your back is arched, you are only hurting yourself. When you go down It is much better to do low reps with correct form rather than higher reps with poor form. 



If you are more advanced and would like to try different variations of push-ups, the width of your hands will change the part of your chest that will be isolated. It will also change the amount you work your triceps or your shoulders. 

Now we are going to discuss some effective exercises that you can do with resistance bands like the RISE Bands. One awesome exercise is one arm chest fly’s. At home, it would be best to anchor the resistance band at the top of a door. This could be done a number of ways this can be done. You could purchase an actual door anchor meant for this purpose or you could even use a lightweight dumbbell or kettlebell and loop it at the top of the door. Once that is completely secure, take the loose end of the resistance band and extend it until the band has no more slack. Then with your left side of your body facing the door, use your left arm and extend it across your body until your arm is right in front of your chest. While doing this motion it is good to keep your shoulders straight and your arm fully extended out. Then return your arm to the original position. I like to do sets of 8-12 reps, but this may differ depending on the amount of resistance you are using. Now do the same thing on your right side using your right arm. Alternate arms back and forth until you do 4-5 sets with each arm. 

Another great exercise you can use the rise bands for is one arm chest presses. While keeping the resistance band in the same position on the door, extend out the band again except this time face your back towards the door. Then, simply with the band tightly in your hand, push it away from your body until arm is fully extended straight in front of your chest. This is a very similar motion to that of a bench press. If you want to better protect your hands, you could also use the VicGrips during this exercise.

Triceps

Resistance bands are also great for your tricep muscles as well. For those who don’t know, your triceps are your muscles on the backside of your arm between your elbow and your shoulder. Two great quick exercises are tricep pushdowns and extensions. While keeping those bands in the same spot of the door. Now face the door and stand back about 3-4 feet away. Grab hold of the band in a position that will allow you to have your arm at a 90-degree angle with the band tight. Then, push the band down along your side while keeping your elbow in place. Extend your arm till it is fully extended then slowly return your arm to the starting position.

For triceps extensions, it’s a very similar movement to pushdowns except you are now grabbing the band from behind your head. Then, almost with a hammering motion, you will bring your arm forward till it is fully extended in front of you. You will then slowly bring your arm back to the starting position.

There are also some exercises you can do without any equipment, all you need is a short table like a sturdy coffee table or a dining chair. In order to do dips from home, you are going to need to position your body in front of the coffee table or chair with your legs fully extended in front of you. Then, with both of your arms extended behind you, put your palms on the surface to hold you up. Then you dip your body by allowing your elbows to bend, but keep your forearms straight. 

Hopefully, this article was insightful and will help you get a good idea of some of the exercises you can do from the comfort of your own home. Take a look at all of our products on our website so you can continue to live a healthy lifestyle whether you can make it to the gym or not.

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