How to Build Chest & Arms
Looking to turn that excess fat around your arms and upper body back into the muscle you had when you were 18? Or maybe you want some definition or to add muscles? It takes a good plan to build your arms and chest from looking like rubber to feeling like rock.
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Things You'll Need
- Free weights
- Barbells
- Weight benches
- Dip machine
- Gym membership (optional)
Instructions
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Make a plan. Remember, your muscles need time to recover so don't do an arms and chest routine every day of the week. Give at least one day of rest between. That doesn't mean don't exercise those days, but just don't blast the chest and arms.
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Start with the old standard--the bench press. The basic motion is to lay flat on your back on the bench, and lift the bar off the supports. Bring it down to about an inch above your chest and then back up. Never extend your arms until you put the bar back on the support. Try a routine of two sets of eight reps each at a low weight and then raise the weight to a more challenging level.
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Set your bench to the incline position and do an incline press. Follow the same pattern as the dumbbell press, but the incline helps build your upper chest. Do three sets of eight reps.
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Break it up now by doing some dumbbell curls. Find a good weight and hold the bar in both hands with the palms facing out. Lift the bar by flexing your elbows and pull it to an upright position. Bring it back down halfway and then back up again. Do three sets of eight.
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Reverse your grip or basically hold the bar with your palms facing in. Follow the same motion. This will build you forearms and triceps. Do two sets of 10.
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Go back to the chest with dumbbell flies. Sit on the bench with a dumbbell in each hand. Lower your back flat to the bench and raise the weights up so your arms are locked upward. Bending the elbow slightly while bringing your arms down and extend out from the body. It should like you are getting ready to give a big hug. Bring back to the top. Do three sets of eight.
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End with some dips. By leaning forward on the machine, you work your back. By leaning backward, you work your triceps.
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Tips & Warnings
Always focus on the motion and not the weight. Correct motion will build mass and definition. Incorrect form can cause injuries.
Work out with a partner whenever possible. They serve as a motivator and spotter.
Dress appropriately if you are going to the gym. No one wants to see you in spandex.
