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 more and the closer your grip is or the closer your chairs are the more of our triceps or the back of your arms get worked.

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

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

• Just do negatives by taking 5 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.

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

• Use more weight by using a weight vest, wearing a book bag with weights, or by holding a dumbbell between your ankles.
• Do the negative or the part where you lower yourself down slower by taking anywhere from 5-to-10 seconds to lower yourself down.
• 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.

2 other exercises for getting bigger arms & chest muscles...

• The fastest way to gain muscle mass in your arms & chest
• Chest, arm, and shoulder toning exercise for men & women