The fastest way to gain muscle mass in your arms & chest

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...

If you're main goal is to get bigger arms - this workout can be done before or after the "how to get bigger biceps workout" to add inches to your total arm size.

Also see: Proven Principles For Thick, Powerful Pecs

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!

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