Do you want to build a big chest and massive arms but you don’t have access to a gym. No problem. Llarance Turner will show how you can do it at home.
Eve though some of these bodyweight exercises may seem hard, this is still a great workout to build a bigger chest, as well as bigger arms.
Do 25 reps of each exercise
1. Bear Pushups
To perform the bear pushup take a position that looks almost like a kneeling pose, except the knees should not touch the ground and you are standing on your toes (above image).
Stay as tall as possible on the toes throughout the movement. Essentially you’ll feel as though you’re tilting over with each repetition.
2. Plyo Pushups
The plyo push up is actually an explosive variant of the regular push up. It’s so explosive in fact, that your hands leave the floor when you are at the top of the movement. This type of push up is great for building your chest, triceps and front delts, and at the same time it’s an amazing move for building power and explosiveness in your upper body.
3. Wall Tricep Extensions
Place your elbows and palms against the wall, and take a few steps back so that your weight is supported on your forearms. Then, extend your elbows and straighten your arms slowly.
4. One Arm Plank Ups
Start in a regular plank position. With squeezed thigh and glute muscles to keep your body and legs in a straight line, place one of your hands in a push-up position. Push yourself up while placing your other arm in a push up position in the process. From this position slowly lower yourself in a plank position one arm at a time. (see above image)
5. Chest Touch Pushups
Chest touch push ups are a great upper body strength move that focuses on your arms and chest while also strengthening your core. Begin this exercise just like a normal push up. When in a top push-up position (arms fully extended), lift one of your hands from the floor, touch your chest and return your hand back on the floor. Do a whole push up and repeat the process with the other arm.
6. Diamond Push Ups
The diamond push-up is a more difficult variation of the classic push-up, with your hands placed close together. When fully extended your arms create a diamond shape, hence the name of this exercise. Popular in the army, this exercise helps build chest and abdominal muscles in addition to arm muscles.
Check some of our other chest and arm workouts :