To get a bigger chest... put your hands out wider apart but not too wide that it puts too much stress on your shoulder joints and...
To get bigger triceps (arms)... put your hands in closer towards your waist and...
Whether you're trying to focus on bigger arms or bigger chest just do 6-to-10 sets of 3-to-8 reps and do one of these exercises below to maintain or shape or tone your triceps and chest muscles...
Also see: Proven Principles For Thick, Powerful Pecs
jack
Squats = Hill Sprints
bench press = doing dips while wearing a bookag filled with up to 30kg you have
Adrian Bryant | 12.18.09 - 12:14 pm
i have a pull up bar, 30kg weights and a barbell and dumbbell, i was just thinking is there anything i can do to replace the squats, deadlifts, bench presses etc because i do not have heavy enough weights for them.
thanks again
jack | 12.17.09 - 3:01 pm
jack
that's true but this plan can still work for you and...
I gave you that plan becasue I thought you didnt have any weights or equipment - IS that true?
Adrian Bryant | 12.13.09 - 10:00 am
i see in the plan you want me to do 100 push ups, but i thought for a skinny guy you needed low reps with a higher weight?
Would this be a decent plan?
Pull ups (negs till i can do the real thing)
military press
but thats all i really have atm lol, i tried doing what you do in this video but the barbell kept slipping off, are there any alternatives?
jack | 12.12.09 - 2:11 pm
jack
Yes
But go here for a better plan
Adrian Bryant | 12.09.09 - 5:09 pm
really good video mate ![]()
im a skinny guy and ive just started working out, doing pull ups, military press, push ups etc. Dp you think these can help me gain a decent amount of muscle?
jack | 12.09.09 - 3:00 pm
Emmanuel
Sprints would be classifed as anaaerobic because you are going all out and some weight training is anaerobic
Adrian Bryant | 09.15.09 - 5:00 pm
What Is Anaerobic Exercises? Can this be done with heavy lifting, sprinting, walking, Push-ups, etc?
Emmanuel | 09.15.09 - 3:13 pm
joytriviani
You're doing it right
Adrian Bryant | 09.07.09 - 7:36 am
Eustasie
For a large chest just do #1 or #3 with heavy weights and do 5-to-10 sets for 3-to-8 reps and finish off with #2 for 21-2 sets of 8-to-20 reps
Adrian Bryant | 09.07.09 - 7:35 am
At home I use 3 chairs:on one I put my feet and I catch the edge of the other 2 chairs.
I think one chair is too small and I train my tricips not my chest, because my arms are not wide enough. So one hand on one chair and the other on the other chair.
I do not know if you see what I mean.
If I make a mistake in something, please correct me. Thank you.
joytriviani | 09.06.09 - 2:37 pm
Hi
I will like to have large chest, I plan to these workouts
1)Bench Barbell
2)Dumbell Flys
3) Bench Dip as it is on your site
but I do not know how many sets and repetition to do as I am doing these excersises same day.Can you tell how much to do
Thanks
Regards
Eustasie
Eustasie | 09.06.09 - 8:57 am
Manuel
Here's another way to build chest at home
Adrian Bryant | 09.02.09 - 7:39 pm
What is another way to do this exercise at home?
Manuel | 09.01.09 - 8:05 pm
ado
It all depends on fitness level and experince so...
The less experience and the lower the fitness level = quickest results
Adrian Bryant | 08.17.09 - 10:00 pm
hey, how long will it take for me to get a bigger chest where people will notice a difference in my body doing the dips
ado | 08.17.09 - 2:56 am
Alex
Whatever width your hands are - your triceps and chest gets worked out but...
the wider = more chest and closer = more triceps and...
the deeper you can go = More chest & tricep
Adrian Bryant | 06.23.09 - 7:34 pm
Im starting to realize, that my arms are to wide, and my elbows arent locked.
It would still work out my chest though, if my hands were close to my hips right?
and I go down till my arms bend 90 degrees.
Alex | 06.23.09 - 11:18 am
Alex
Your chest gets worked and just becasue it isnt sore does not mean it did not get worked out but...
How deep were you dipping?
did you Warmup and stretch first?
How many sets, reps , and weight did you use
Adrian Bryant | 06.20.09 - 6:58 am
Hello, I tried... this dip exercise, to increase my chest mass. however, it kinda strained my shoulders, and also.. my chest isnt sore. What do i do? how wide are my hands supposed to be away from my hips? without working on triceps? Shoulder width? or a lil greater ?
Alex | 06.20.09 - 4:23 am
samuel
For definition and endurance you can do bench dips on Monday and Pushups on thursday
Adrian Bryant | 06.16.09 - 8:16 pm
i want bigger yet better defined arms.
i want to do push ups as much i can like the army people 'coz i really want endurance in my arms.i also wanna do bench dips.i dnt wanna focus on my biceps rite now.my triceps are quite weak i wish i could do elevated push ups.
so the question here is what should my workout plan look like including only push ups n bench dips.i wanna do it 5 times in a week.
samuel | 06.16.09 - 4:07 am
bob
any age but start off first without using any extra weight
Adrian Bryant | 06.07.09 - 10:36 pm
how old can i be to start doing this exercise?
bob | 06.07.09 - 6:35 pm
jim
Of course but to keep adding resistance equals more plates and that's when you'll need a partner to help you but with a bar - you really don't need a partner
Adrian Bryant | 06.05.09 - 3:09 pm
okay I will but i have one more question. Will I feel the full resistance from the plates as i wud from the barbell?
jim | 06.04.09 - 5:14 pm
jim
Yes, you can do that
Adrian Bryant |
06.03.09 - 9:56 pm
Can I use 45lb plates instead for balance purposes?
jim |
06.03.09 - 7:17 pm
unknown
As you stand up you just lift the barbell off your lap
Adrian Bryant |
06.02.09 - 7:13 pm
This may be a dumb question but how would you get the barbell off after each set if its just you alone?
unknown |
06.02.09 - 7:10 pm
Ni'Tee,
I've heard More of the lower chest but I've seen results in all areas of my chest
Adrian Bryant | 05.14.09 - 11:37 pm
Do this excercise target more of the "upper" or "lower" pectorial muscle?
Ni'Tee | 05.14.09 - 4:43 pm
david,
a curl bar is about 20-to-25 pounds
this exercise works your chest shoudlers and tricpes and your back a little bit
Adrian Bryant | 05.08.09 - 9:10 pm
how heavy is a normal curl bar?
And do these bench dips strengthen the entire chest and triceps or certain parts?
david | 05.06.09 - 8:44 pm
yoyo,
Sorry - but I don't know anything about helping people grow taller
Adrian Bryant | 04.20.09 - 11:20 am
its something out the topic but i want to grow taller cause iam short what excersises should i do to grow taller?
yoyo | 04.20.09 - 10:21 am
mark,
For building muscle - no difference at all.
Smith machine may be better for building muscle b/c you can focus more on building your chest muscles while on the regualr bench...
you have to focus on using other stabilizing muscles + using chest to move weight but overall - unless you're an athlete...
No difference tween the two for building a sexy chest
Adrian Bryant | 04.17.09 - 9:23 pm
whats the difference between the smith machine bench press and a regular barbell bench press?
Can you get the same results doing either one?
mark | 04.17.09 - 5:16 pm
thanks man! you are an inspiration!
will | 03.23.09 - 7:13 pm
WIll,
If you have time to workout twice a day (AM & PM)...
Do the bicep workout monday morning and do bench dips monday evening and then...
DO the handstand pushups Thurs. or Fri. but...
If you have time for once a day...
Do bench dip monday - Bicep Wed. - Handstands on Fri
Adrian Bryant | 03.23.09 - 6:48 pm
hey adrian! can show me an example of a schedule with these bench dips, bigger bicep workout, and handstand push-ups? I don't know if i am having enough rest days. Please help
will | 03.23.09 - 4:54 pm
anonymous,
You can try but I don't think there's a way to feel the full resistance of the book bag unless you wear the book bag backwards or in front of you on your chest
Adrian Bryant | 02.22.09 - 12:21 pm
can you do this exercise with a book bag with extra weight
anonymous | 02.21.09 - 4:05 pm
I'm 6'1" and weigh in at 135.I've had a hard time gaining wieght all my life.I work out so I do have mucsel,but what can you recomend I do so I can get to the weight I'm suppose to be?
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