How to Get Big Arms and Chest at Home

Warm up before you exercise with five to 10 minutes of light aerobics. Include jumping jacks in your warm-up to stretch your arms and chest dynamically.

Stand straight with the middle of a resistance band around your lower back to do chest presses. Hold one end of the band in each hand at about mid-chest level with your elbows bent and pointing away from your sides. Extend your arms horizontally as far as possible, but stop short of locking your elbows. Return slowly to the starting position. Anchor the middle of a longer band on a sturdy object about mid-chest high, such as a door knob, and stand with your back to the anchor point. Either way, perform 20 repetitions.

Hold a short resistance band firmly in your left hand, with your arm extended downward and slightly forward, to serve as an anchor point for biceps curls. Hold the opposite end of the band in your right hand with your arm extended downward and your palm facing up. Keep your left hand still as you bend your right elbow and curl your and up toward your right shoulder. Lower your hand slowly to the starting position. Do 20 reps and then repeat the exercise with the left arm. Anchor a long band by stepping on the middle with both feet and holding the ends in either hand.

Perform pushups to target your chest and also work your triceps and biceps. Assume the starting position by positioning yourself face down on the floor and balancing on your hands and toes. Keep your feet 12 inches apart or less and place your palms below your shoulders or a bit wider. Extend your arms and keep your torso and legs aligned. Lower your chest to the floor while you keep your body straight. Push yourself up to the starting position to complete one repetition. Perform 25 reps or work up to that level. Make the exercise more intense by elevating your feet on a bench or a similar object, or less challenging by elevating your hands. Target your triceps by moving your hands together so the tips of your thumbs and index fingers touch.

Install a chin-up bar in your home. Chin-ups target your back but also work your biceps, triceps and pectoral muscles. Hold the bar with your hands shoulder-width apart. Use an underhand grip so your palms face your body when you’re elevated. Begin with your arms extended and your feet above the floor. Pull your chin above the bar and then lower yourself slowly to the starting position. Do eight to 12 reps or work up to that level.

Use a chair to do triceps dips. Sit on the chair’s front edge and place your hands on the chair next to your hips, with your fingers pointed forward. Slide your butt forward, off the chair, and then position yourself with your waist about level with the chair’s seat. Keep your hands in place on the chair’s front edge. Your elbows and knees should be bent at approximately right angles. This is your starting position. Extend your arms as far as possible to lift your torso. Return under control to the starting position. Perform eight to 15 reps. If the exercise becomes too easy, balance a small weight on your lap or wear a weight belt to add resistance. Triceps dips also work your chest and biceps.