Build BIGGER ARMS without Weights – GoldenArms | That’s Good Money
Push-ups:
Standard push-ups target your chest, shoulders, and triceps.
Incline push-ups (hands elevated) target your shoulders and triceps more.
Decline push-ups (feet elevated) target your chest and triceps more.
Dips:
Use parallel bars, sturdy chairs, or a sturdy table for dips.
These primarily target your triceps, but also engage your chest and shoulders.
Chin-ups and Pull-ups:
These are excellent for building your biceps and back muscles.
If you can’t do full chin-ups or pull-ups, try assisted versions with a resistance band or a partner.
Plank:
While primarily a core exercise, planks also engage your shoulders and arms.
Handstand Push-ups:
A challenging exercise that targets your shoulders and triceps. Start with handstand push-ups against a wall and progress to freestanding ones.
Additional Tips:
Progressive Overload: Gradually increase the difficulty of your exercises over time. This can be done by increasing the number of repetitions, sets, or by making the exercises more challenging (e.g., wider grip push-ups, weighted dips).
Proper Form: Focus on maintaining proper form to maximize muscle activation and prevent injuries.
Nutrition: Consume a balanced diet rich in protein to support muscle growth and repair.
Rest and Recovery: Allow your muscles time to recover between workouts.
Consistency: Stick to a regular workout routine to see consistent results.
Remember, building significant muscle mass takes time and dedication. While bodyweight exercises are effective, incorporating resistance training with weights can accelerate muscle growth. If possible, consider using resistance bands or light dumbbells to supplement your bodyweight workout.