How to get bigger arms & chest muscles without weights

To do dips for bigger triceps... Look straight ahead while doing dips to work your triceps (or the back of your arms) more and... The closer your chairs are = the more your triceps get worked and...

To do dips for a bigger chest... look down and lean forward slightly to work your chest more and... The wider your chairs are spaced apart = The more your chest gets worked and...

If you're not strong enough to do dips...

Just do negatives by taking 5-to-10 seconds or longer to lower yourself to the bottom position and don't push yourself back up (Just stand up & complete another negative). The longer or slower you lower yourself down = the more muscle you'll build and...

You can also do dips by not lowering yourself all the way down - Just come down halfway by placing a box or any object up under you - This is the same principle as doing board push-ups here and...

To keep getting bigger chest & arms doing dips...

Use more weight by using a weight vest, wearing a book bag with weights, by holding a dumbbell between your ankles or by using a weight belt.
I recommend you do 5-to-8 sets of 3-to-8 reps for gaining mass in your chest & arms doing dips using extra weight and...
I recommend you do 3-to-4 sets of 8-to-12 reps for general toning or to maintain chest and arm size by using just your bodyweight.

Other exercises for getting bigger arms & chest muscles...

Put any questions or comments you have in the box here below & by the way... I'm Adrian Bryant & I will make you Look Good Naked - See the success stories if you don't believe me!

Responses to "getting bigger arms & chest muscles without weights"

Thanks sir, i really motivated to myself for doing excercise.Your two towels idea is ameging.

Anoop joshi | 09.30.09 - 11:27 am

Thorton B.

Most people can only go down until their elbows make a 90 degree angle or half way down but if you can...

go all the way down until your biceps touch your forearms but...

If you cant go down too far without pain...

then you need to stretch your shoulders more

Adrian Bryant | 08.02.09 - 12:37 pm

How far down should you go on the chair dips to the point of where your shoulders don't hurt?

Thorton B. | 08.01.09 - 3:05 pm

Roger

Yes and chair dips or regualr dips are harder to do than bench dips

Adrian Bryant | 08.02.09 - 12:35 pm

Are these chair dips just as good as bench dips and do they also work the shoulders and back a little like bench dips?

Roger | 08.01.09 - 2:19 pm

ben

I guess you want better looking arms and chest without adding TOO MUCH size so what you need to do is...

1. you can do high reps but basically...

2. Use anything but heavy weights and use weights that'll allow you to do 8+ reps to just tone

Adrian Bryant | 07.21.09 - 5:22 pm

I want to tone my arms and chest but i thought that 12-15 reps was for toning and 8-12 was for muscle

ben | 07.21.09 - 10:54 am

Ali

to get ripped and toned arms - you simply need to lose fat with diet and exercise (see NowLoss.com/rr) but first...

gain all the muscle you want and then burn off fat to reveal ripped arms

Adrian Bryant | 07.06.09 - 3:10 pm

Hi Adrian my arms look abit flabby but when i tense them you can see the muscle...what i want to achieve is having toned arms and not flabby arms any help? thanks again

Ali | 07.06.09 - 11:21 am

Chris

dips are safe but...

#1 - make sure you do them on 2 strong chairs that wont fall over and...

#2 - you may not want to come down all the way like I'm doing in the video and stop once your arms make 90 degree angles

Adrian Bryant | 06.26.09 - 8:30 pm

Is it safe to do these dips? What are the potential hazards?

Chris | 06.26.09 - 11:49 am

Andre

Go here for the best supplements

go here again to how many reps/sets and on which day and...

wait about 2-to-4 months to see a noticeable difference

Adrian Bryant | 06.07.09 - 11:00 pm

Ok, doing exactly what it says on that page (how many reps/sets and on which day) about how long will it take to see results? I know nothing is gonna come over night and I'm sure everyone is different, but on average about how long would you say?

Also, are there any supplements that I can purchase that might add to muscle gain?

Thanks again.

Andre | 06.07.09 - 10:53 pm

Andre

Going here will give you a good idea of how to sched your workouts and...

You can still gain muscle without creatine.

If you go the extra money then go ahead and get some but you mainly need protein to build msucle

Adrian Bryant | 06.07.09 - 10:41 pm

I have a question not just about this, but another topic I seen on here.

http://www.nowloss.com/workout-r...-james- bond.htm

I want to work on pretty much everything, but don't know how to space workouts out. I'm talking about during the day and the days I do them. Help on that would be really appreciated.

Also, I have been wanting to get creatine, but someone told me that it really doesn't help unless you can work out 'properly' in a gym.. any advice on that?

Thanks.

Andre | 06.07.09 - 10:31 pm

Danny

No exercise is really bad for you.

If you "feel it" in your muscles then more than likely that's okay but if you feel TOO MUCH pressure on your joints then that's not okay

Adrian Bryant | 06.05.09 - 3:10 pm

Doing these exercise, is it bad when they start to hurt? Are any of these exercise bad for you?

Danny | 06.04.09 - 5:26 pm

thanks 4 the tip

damn | 06.01.09 - 9:14 am

damn

Even with hands wide you will still work your triceps but since you don't have weights...

Don't focus on "weights" as in a gym - just focus on adding more resistance and you don't need "gym weights" for that so...

can you wear a bookbag filled with weights? can you palce something on your legs heavy during bench dips? or can you hold something between your legs during dips?

Adrian Bryant | 06.01.09 - 9:06 am

hello... there . i have really thin arms and i want fast results in my triceps(esp.. upper).i dnt have time to join a gym .i want to build them at home.i cud have tried the handstand push ups but they require much space n it will take longer to get strong 2 do them..im not able to do more than 20 tricep push ups n..n..with ur tip i cud do only 4 sets of 8 reps i can do more by placin my hands wide but i want only tricep workout .so do i really need to use weights...big problem ..huh

damn | 06.01.09 - 2:56 am

Beau

Try this chest and arm exercise

Adrian Bryant | 05.30.09 - 8:35 am

not anytime soon, i don't have any weights and won't have any time to go to the gym for a while. Is there something i can do to strengthen my joints?

Beau | 05.29.09 - 7:53 pm

Beau

Are you able to other chest exercises like bench press, or flyes?

Adrian Bryant | 05.29.09 - 12:27 pm

i get a lot pressure on my wrists and there's pain afterward when i do this work out is there anyway i can make it easier on my wrists?

Beau | 05.28.09 - 9:31 pm

William Blake

Go here and follow this plan to get a sexy body at home

Adrian Bryant | 05.29.09 - 12:29 pm

I really want to get a better body and I hardly exercise. I can't afford going to gyms and I have low self esteem and not enough motivation to work out infront of other people, I'm 16 about 5'6 and weigh 140lbs. If you can give me any advice please do. I'm eager to get the sexy body that I have always wanted. Thanks, Blake. Email me at. Twistedtech@comcast.net

William Blake | 05.29.09 - 3:31 am

***

It depends on how many sets and reps you do

Adrian Bryant | 05.21.09 - 9:33 am

how long does it take 2 finish thiz work out a day?

*** | 05.20.09 - 2:30 pm

Bill,

It depends on your fitness level and how long you've been doing chest workouts but usually..

After your 2nd-to-4th workout and if you're a beginner and if this is your first time doing this - you may see results as soon as your 1st-to-2nd workout

ADRIAN BRYANT | 03.06.09 - 9:27 am

about how long do you think it would take to see results?(weighted dips-chest-5 sets 5 reps triceps 5 sets 5 reps once a week together)

Thanks in advance Adrian. You are the best!

Bill | 03.05.09 - 8:18 pm

anonymous,

I recommend doing one at a time and maybe switching between the 2 exercises every 2 weeks

ADRIAN BRYANT | 02.22.09 - 3:45 pm

do you recommend doing both dips and bench dips back to back or is that too much?

anonymous | 02.22.09 - 1:22 pm

Thanks Adrian.

Brandon | 02.16.09 - 10:50 pm

Brandon,

Take 2-to-5 mintues between sets but if you have time - take as long as you need to give it your all for te next set (this is waht I do) and if you do it like that...

Make sure your workout time doesn't go over 1-to-1&1/2 hours not counting warmup & cooldown

Adrian Bryant | 02.16.09 - 7:49 pm

Does the time between sets of dips matter?

Brandon | 02.16.09 - 12:25 pm

To Dan @ comment #9:

(Deferring to Adrian's answer of course because Adrian is the expert)

Please anybody feel free to correct me if I'm wrong, but: Don't worry about biceps. If you feel that your arms are too small, focus on your triceps. The most important exercises are what's called "compound" exercises, which means that they target multiple muscle groups. Well-known examples of compound exercises are the bench press, squats and deadlifts. (It's no coincidence that those exercises sometimes require "spotters") .. .. .... Oh, and of course dips - which target both triceps and the chest.

The other kind of exercise is an isolation exercise, which targets only one type of muscle. Most types of curls are isolation exercises.

The thing with compound exercises is that most of them will incidentally strengthen your biceps (often resulting in more mass on the arms) - however biceps are only half the picture at most. Biceps are usually more developed than triceps, and sure the girls at the checkout will be more likely to want to see them flexed, but triceps are the real "shirt fillers". If you want to fill the sleeves of your favourite shirts with muscle, then triceps are your friends and biceps are a secondary concern as they'll fill out kind of collaterally.

This exercise (like most) will positively (minimally) affect your biceps, but it's much more effective on the triceps. This is great because the triceps are well worth your while!

Do not ignore this exercise if you want bigger arms!

Just my two cents; again I welcome any corrections. Surely there will be some.

(Disclaimer: I am not a doctor or an expert of any kind. Information I provide is anecdotal and based on personal experience and supposition. It is not intended to diagnose, treat or cure any condition or disease. If in doubt, consult a medical professional)

SneakyWho_am_i | 02.16.09 - 4:55 am

#17

i dont really have a question but i appreciate what your doing, giving people workout tips for no benefit of your own. thank you on behalf of anyone who seeked a better fitness level without the financial capability of subscribing to one of those other scam sites

jonni | 12.15.08 - 10:31 pm

#16

Chukwuemeka,

Did you see the how-to video here for dips?

Adrian Bryant | 12.06.08 - 1:32 pm

#15

Hi, please how is the "dips" exercise done? And what are the procedures for doing it ?my e-mail: megabox001@yahoo.com

Chukwuemeka | 12.06.08 - 7:27 am

#14

Garrett,

Use this diet plan here to build muscle and...

This plan here will build better arms and chest

Adrian Bryant | 12.06.08 - 1:31 pm

#13

I have an extremly fast metabolism, and it stops me from gaining weight which can be nice but at the same time Im extremly skinny for a guy its not cool my arms look like bean poles. What sort of diet should I have to gain weight and what type of excersize plan should i do to build better arms and chest

Garrett | 12.04.08 - 4:19 pm

#12

jake nickless,

manly cardio will help burn chest fat & overall body fat and the dips will build muscle

Adrian Bryant | 12.01.08 - 6:56 pm

#11

will it help burn fat off the hest and arms. i need a manly chest with pecs.. not man boobs!
will manly cardio help out a lot???

jake nickless | 12.01.08 - 11:29 am

#10

dan,

1) just the triceps

2) leaning forward works your chest more but it'll take time before you get used to the exercise and balance better

Adrian Bryant | 11.16.08 - 3:04 pm

hi
i have two questions
1) the title says "bigger arms" so does this work on your biceps as well as triceps

2)while doing this exercise i kind of sway back and forth a bit.. does this make the exercise ineffective or is this fine and will improve over time

dan | 11.13.08 - 6:39 pm

Mike,

It all depends on your goal...

To get bigger muscles... Do it 1-2x a week and do 10 sets of 3-to-5 reps using extra resistance or...

If you're trying to tone up then... 2-3x a week using bodyweight only doing 2-3 sets of 8-to-12 reps

Adrian Bryant | 09.08.08 - 8:00 pm

I was wondering how often I should do this exercise per week. Most exercises seem to be 2-3 times per week, but I don't see you mention in this case.

Mike | 09.08.08 - 4:21 pm

ANDERSON_KYMEN,

The fastest way you can lose weight is to do this diet plan here while on this workout plan here

Adrian Bryant | 09.08.08 - 10:46 am

ILL DO ANYTHING TO LOSE 30 POUNDS IN THIRTY DAYZ
CAN U HELP ME?

ANDERSON_KYMEN | 09.08.08 - 3:15 am

ty,

Have you trying this muscle gaining diet?

Adrian Bryant | 08.21.08 - 7:24 am

it's really hard for me to gain weight and hold on to it what would you suggest?

ty | 08.21.08 - 1:08 am | #

Jarred,

I haven't posted any isolation exercises yet for the rear delts (back of shoulders) but...

The handstand push-up works rear, side, and front shoulders

Adrian bryant | 05.19.08 - 6:44 pm

I would like to build the back of my shoulders a lot better. I'm strong enough to do all of the exercises shown, but is there anything that just targets the back area of the shoulders?

jarred | 05.19.08 - 12:32 pm