How to Get Bigger Arms with Bodyweight Movements

Getting bigger arms is tough, even if you have access to . However, lets say you only have your to with; how would you get bigger arms without using weights? Well, there are actually a few techniques you can use to make your body believe it is lifting more weight then it actually is:

The Grip Manipulation

You can do this with both pushups and . Lets use chinups as an example. Start off with close-grip chinups. Make sure your hands are as close together as possible. Once you start to get tired, separate your hands slightly.

Keep going in this manner until you are performing regular grip chinups, or where your hands are at shoulder-width. From here, switch your hands around so that you are doing . (Remember, chinups are where you use an underhand grip (palms facing you) and pullups are where you use an overhand grip (palms facing away)).

Continue your pullups. Keep pulling your hands farther and farther apart after every few repetitions until you are doing wide-grip pullups. Manipulating your grip in this manner will give you more of your biceps.

Chinups on a Dip Station

Next time you do a dip/chinup superset, don’t use the chinup bar to do your chinups. Instead, just grab the parallel bars, and perform you chinups from there. This technique works your biceps from a different angle, giving it a different stimulation.

Finish off with Static Holds

I don’t like doing static holds in the beginning of a . Do them at the end of the workout, when your muscles are already fatigued, and you’ll get more use out of static holds.

A static hold is where you hold a particular exercise at a particular position for a few seconds. For example, with chinups, the best place for a static hold is at the top position. Hold the position for 5-10 seconds per repetition.

Image by U.S. Navy

Once again, perform the holds at the end of your workouts.

There are lots of different ways that you can with just your bodyweight. In fact, my friend has developed a full workout regimen to help you build lean muscle and using just your bodyweight.

It’s called Bodyweight Bodybuilding 2.0, and you can check it out HERE!