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

Responses to "how to gain muscle mass in your arms & chest"

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

#14

Confused,

Do the dips or bench dips or the chest & triceps workout on one day (like Monday) and then do the bicep workout on another day (like thursday)

please contact me again if still confused

Adrian Bryant | 01.09.09 - 11:03 pm

#13

im confused, im really skinny and 16 and i know how to eat well now (from your site) but i dont get something. I want to get bigger chest and arms fast but how should my work out schedule be?
Dips:6-to-10 sets of 3-to-8 reps-2 a week
http://www.nowloss.com/how-to-ge...biceps.htm: once a week.
will this get me bigger upperbody the fastest? or am i missing or doing something wrong?

Confused | 01.08.09 - 7:15 pm

#12

Eustasie,

Only do 1-to-2 times a week if you're trying to get bigger muscles or...

do only 2-to-3 times a week with lighter weights if trying to firm or tone up

Adrian Bryant | 12.16.08 - 7:01 pm

#11

Can I do the bench dips every day or 3 times per week

Thanks

Eustasie | 12.16.08 - 3:06 am

#10

Inspired,

DO this diet plan to gain muscle

Adrian Bryant | 12.04.08 - 2:06 pm

Hey Adrian I really appreciate this website.

I'm 18 yrs old and I was a pretty consistent runner in high school doing cross country and track, all long distances.

But im relatively small for my age and im now done with running competitively and also tired of being called small.

How often should i work out and how much should I eat daily? i have an extremely high metabolism

Inspired | 12.04.08 - 1:25 am

Getting There,

You want to go down as far as you can and remember to stretch your chest & back before & after workout

Adrian Bryant | 10.20.08 - 10:37 pm

Hey Adrian, I can't quite tell, but are you allowed to let your butt touch the ground in this exercise or should it be avoided?

Thanks in advance!

P.S. Thank you for this websites, it's changed my life. Thanks to you I've gone from overweight, to normal weight and I'm working my way to my perfect body :D

Getting There | 10.20.08 - 11:41 am

trey,

When I was bigger - I did mostly bodyweight stuff like dips, pullups, and handstands with extra weight

Adrian Bryant | 07.24.08 - 10:40 pm

did u get the size you are just by doing these home workouts?

trey | 07.24.08 - 12:27 am

Unknown,

You can try the other mass gaining exercises here but...

How much weight did you use while doing this bench dip exercise and how many sets or reps did you do and how often did you do this?

Adrian bryant | 07.08.08 - 10:07 am

I am 17 years old and I am really skinny and I tried this exercises for 3 week, but this didn't work. I would like to have a response from someone to know what I should do to gain more mass basing on the chest and arms.

Unknown | 07.08.08 - 4:09 am

1-to-2 times a week at the most and i would start off doing these arm workout 1 time a week for your first 2 weeks.

Please contact again whenever you need more help getting bigger arms

Adrian Bryant |03.01.08 - 3:25 am

i want to get bigger arms, how often should i do these work outs

largo06packers |02.29.08 - 11:05 pm

Ask me questions or leave comments about "doing bench dips for bigger chest & arms"

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