How to get bigger arms & chest muscles without weights

To do dips for bigger triceps… Look straight ahead while doing dips to work your triceps (or the back of your arms) more and… The closer your chairs are = the more your triceps get worked and…

To do dips for a bigger chest… look down and lean forward slightly to work your chest more and… The wider your chairs are spaced apart = The more your chest gets worked and…

If you're not strong enough to do dips…

• Just do negatives by taking 5-to-10 seconds or longer to lower yourself to the bottom position and don't push yourself back up (Just stand up & complete another negative). The longer or slower you lower yourself down = the more muscle you'll build and…
• You can also do dips by not lowering yourself all the way down - Just come down halfway by placing a box or any object up under you - This is the same principle as doing board push-ups here and…

To keep getting bigger chest & arms doing dips…

• Use more weight by using a weight vest, wearing a book bag with weights, by holding a dumbbell between your ankles or by using a weight belt.
• I recommend you do 5-to-8 sets of 3-to-8 reps for gaining mass in your chest & arms doing dips using extra weight and…
• I recommend you do 3-to-4 sets of 8-to-12 reps for general toning or to maintain chest and arm size by using just your bodyweight.

Other exercises for getting bigger arms & chest muscles…

Click on photos to see how to do exercise

Make sure you also see…

• How to get a bigger chest
• Workout plan to build a bigger chest
• How to get bigger arms
• Workout plan to build bigger arms

You may also want to look at…

• How to get a bigger back
• How to get bigger shoulders