What excercises really work your Biceps and Chest?

Question

I already have pretty large arms/chest, but I am looking to increase the muscle in the specified areas even more.

What are some exercises that really work out those areas. Also, how many reps should be done for each set, and how many sets?

Answer 1

Chest:
Bench press
dumbell bench press
dumbell flyes
incline bench
incline dumbell bench
dips, leaning far forward

Biceps:
Straight bar curl
dumbell curl
hammer curl
easy-bar curls
preacher curls

For mass do 4 sets of 10 with enough weight that you are barely able to finish 9 and 10. Start with the most basic (i.e. bench press, straight bar curl) and after a few weeks start the other exercises. You will feel what area of the pecs each one "hits". Same with the biceps.

Answer 2

If your muscles are already big then you probably already know. You need to stick to the basic exercises done in strict form - no jerking.

For arms: 1. Barbell curls and dumbbell curls. The trick to this exercise is to allow the barbell or dumbbells to roll to your fingertips and then squeeze before you curl. This way you are hitting two birds with one stone - hitting the forearms and biceps at the same time. A friend that had great arms taught me this trick. Also never jerk the wait - let your arms do the work. Try doing 5 sets of 6 to 8 reps after a warm up of 12 reps.

For chest: Besides the basic flat/incline barbell/dumbbell exercises, you can also do decline barbell/dumbbell which puts more emphasis on the lower pecs.

Another technique that helps is to superset two exercises for the chest. For example, try supersetting flat bench barbell with Incline barbell. This will destroy your chest. So do it every other week to shock your pecs.

Another exercise that is overlooked is the deadlift. You should try to add this to your routine once a week. Learn to do it properly. This exercise is great because you have to use all your muscles! This also makes you stronger overall. After doing this exercise for a few months I noticed that I was able to use heavier weights in my bench that I never touched before!

Good Luck!!

Answer 3

work with 2 dumbbells instead of a barbell.... you wont be able to do as much weight but dumbbells are the best way to target problem areas get a book called "The Body Sculpting Bible for Men" its a really good book! this book helped me understand why i would hit a wall and was having a harder time getting results

Answer 4

Of the classic organic-resistance excersises, pullups aim the two the biceps and the chest section. As already suggested, pushups additionally will help with the chest, particularly in case you turn the palms inward.

Answer 5

any routine that is based on compound exercises will always provide the best results with the right nutritional intake. you will see better gains in the upper body once you start squatting and doing dead lifts.

Answer 6

Use your bodyweight and max out in terms of your efforts-- push ups, pull ups, chin ups, dips. Do variations in terms of hand and grip placement. Works for me.

Answer 7

not too big. then you'll look gross. Anyway, just do some chin-ups.