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Building Arm Muscle Using Own Bodyweight?

I am a guy, I never have time for the gym and I'd like to workout my arms at home. Short of getting dumbells, are there good exercises that I can do to accomplish this? My biceps are my top priority, but I do also want to work the whole arm.


Wed. May 10, 1:37pm

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you sound hot. LOL!!

Wednesday, May 10, 2006, 1:43 PM

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gee thanks, got any advice on how to bulk up my not hot arms?

Wednesday, May 10, 2006, 1:44 PM

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Google up Plyometric exercises, and good old calistenics. Dips are great and no need for dumbbells. Shadow boxing works too. I also like 'imaginary' speed bag.

Wednesday, May 10, 2006, 2:03 PM

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Chest push-up standing up are good for the chest and arms.

Wednesday, May 10, 2006, 2:08 PM

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Getting resitance bands are also a good idea because you can do as much or as little as you want.

A good way of building those arms is the Navy Seal training program. You can go to the link below. One of my guy friends did it, and his arms are pretty sweet. Just cut out the running, but the swimming is kind of key, not as much as the consistant push ups though.

Also doing 3 kinds of push ups are also good... one where your hands are way wider then your body... one kind where they are right beside eachother.. and one where they are facing eachother (hands) finger tips to finger tips. Also dips on chairs are awesome too.. good for the Tri and the bi is always worked no matter what! In addition you can go to a local park and do chin ups on the bars they have! I see tons of guys at my local park doing tha!

Hope that helps a little more then saying you're hot lol which I'm sure you are and will be with these arms!! Best of luck!


Wednesday, May 10, 2006, 2:25 PM

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thanks for the link to the Navy Seals, that is a great reality check. I just finished my first set of 4 reps on push ups and sit ups. Feels good!!

Wednesday, May 10, 2006, 3:35 PM

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eh? 3:35 PM poster - I hope you're not a guy - I'm a girl and i do 30 real, not girly 'on the knees' pushups per set

Wednesday, May 10, 2006, 3:41 PM

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I did 4 sets of 15. Tommorrow I'll do sets of 20 and go from there. I'm pretty psyched because six months ago I was 20 pounds heavier, smoked a ton, felt like crap. I have gotten my act together bit by bit and I am just getting going on the muscle part. So, yeah, thanks for the kind and encouraging words ;)

Wednesday, May 10, 2006, 3:44 PM

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I don't have gym access either. I do a variety of push ups -- try them on your finger tips or with your hands forming a diamond (with your index fingers and thumbs touching) if you want something really hard. Dips are also good. All you need is a chair to do them off of. You just have to get a bit creative, but there are pleanty of exercises you can do.

Wednesday, May 10, 2006, 3:45 PM

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ok 3:41 poster, I did another set of 25 just for good measure. peer pressure!!!

Wednesday, May 10, 2006, 3:47 PM

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To the OP, sorry didn't mean to be "encouraging" :) Good for you for quitting smoking! That's a huge step. I used to smoke but had no major problems quitting. My BF, however, had a really tough time quitting, but he did nevertheless, so I know how hard it is for some people. Even to come to a decision to quit.

Wednesday, May 10, 2006, 3:53 PM

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Competition? LOL. I'm at work and can't do that - I'll do after work ;)

Wednesday, May 10, 2006, 3:54 PM

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fast arms

12 push ups, 12 downward dog pushups, 12 tricep dips, start over. Do this 3-5 times without a break.
start boxing (this can work wonders in 10 minutes)

Thursday, May 11, 2006, 9:21 AM

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I got killer triceps from karate -- all the strange push-ups and tons of punching. Also, do you have kids or a girlfriend/wife? I used to grapple and got fantastically strong chest/shoulders/arms from, well, I guess the move is best described as benchpressing a person. (I'm a girl).

I also recommend Power Yoga (also known as Vinyasa Yoga). All that downward dog - which is considered resting in that style! - is a great foundation. I like the DVDs put out by Baron Baptiste -- that dude's got amazing arms!

Thursday, May 11, 2006, 11:43 AM

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muscle building pushups and situps

the more pushups I do, the bigger I get. I find that I build muscle when I do close to 200 pushups per day.

Thursday, August 23, 2007, 3:08 PM

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pushups and more pushups and variations on pushups

I'm a woman and my trainer has me doing pushups with 3 different positions.
Hands low near my side (like for yoga pushups) - this works the triceps as well.
Wider to the side - kind of standard.
In front of me with first finger and thumb touching (like a diamond shape).

they all work different parts of your upper body.

Also - chin ups are great for really targeting biceps.

Here's some variations:

And for something kickass go google dive bomber pushups or hindu pushups. Yeouch.

Thursday, August 23, 2007, 4:40 PM

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