biceps and chests workouts

[risingdragon]

can anyone by any chance give me some good workouts for me to better build my biceps and chests

[granmasterchen]

curls, pushups, pull ups, dips, bench press, and similar activities

[TheDevilAside]

an excellent work out for your chest is dumbbell fly's.

[Bloodloss]

Push ups, shadow boxing (Although I think that is more to do with endurace) and I think sit ups might help your chest.

[WolverineGuy]

https://www.exrx.net

 

The best kind of mass building exercises utilize compound movments; meaning that they target more than one muscle movement. For arms, close grip chinups, close grip bench presses. For chest, bench presses and pec dips.

 

Overall these are really the only exercises you need:

 

Chest:

 

Parallel bar dips

 

Bench Press

 

Incline Press

 

Legs:

 

Squats (including front squats)

 

Stiff-Legged deadlifts

 

Calf-raises

 

Back:

 

Bent-over rows

 

Chins

 

Bent-legged Deadlifts (also a leg exercise)

 

Delts:

 

Military press

 

Lateral raises

 

Arms:

 

Close-grip bench press

 

Close-grip chins

 

Everything else after that will help with definition, and perhaps getting over plateus. But these should be the core of your program.

[Rich67]

That's some good advice. Also remember this:

 

The bicep is actually a pretty small muscle in your arm. The bulk of your arm (that which gives it size) is the triceps. Don't neglect those.

 

I don't know what you're looking for though...I think you just want to have good looking arms and a rugged chest...to turn the ladies' heads? Nothing wrong with that, but make sure you balance yourself out and do the workouts like Wolverine posted. The common mistake many people do is "target" a specific area. They figure that they'll look good in a tight shirt just by doing curls and bench presses all day long. The fact of the matter is, they'll look ridiculously imbalanced (small triceps and still skinny arms when relaxed- and a flat back with large pecs..almost like a woman's fgure).When you work your chest, you also have to work the back to add thickness there. When you work the biceps, you also have to work the triceps. If you ignore the "opposing" muscles, you'll never reach your full potential, and the look you are going for may be a little strange.

[Rich_2k3]

I agree. Only recently have a been specifically working on my triceps as well as biceps. There seems to be a myth out there that biceps are everything and that there the biggest muscle in ur arm, I dont know why. Maybe its because when someone (egotistical beefcake usually) puts there arm up to show their muscles of its the biceps that u see from the front.

[WolverineGuy]

I guess I'm one of the few peole that shows off his tris. Call me silly.

[risingdragon]

i know about those things already its just that i don't have like 45 lb dumbbells to work my biceps out. plus i need more chest execrise since it can help strengthen the power of a person punch.

[WolverineGuy]

Chest exercises don't make you punch better, punching makes you punch better. You need plyometrics!