How I Got Big Arms with Calisthenics (My Secret)
Posted on March 01 2019
So recently, I’ve gotten a lot of personal messages and comments all asking the same question: "What do you do for your arms?” or “How did you get them to look like that?". The truth is I don't really work out my arms. If you see me at the gym, you'll rarely catch me doing bicep curls or tricep-pushdowns or any type of isolation exercise that targets arms only.
You also might’ve heard that I do compound exercises, and that is in fact true. If you don't know what a compound exercise is; it is just a multi-joint movement or exercise. For example, the bench press is not only working out your chest, but you're also working out your shoulders and triceps. The same exact thing with calisthenics and the push-up. It's a compound movement. But before I get too deep, I’m going to make it easy for you and give you the best exercise that I use to work different parts of my arms, so let's get into it!
What I do to work my triceps and grow them is a pushing exercise. That pushing exercise is usually going to be a horizontal movement as well as dips. The horizontal movement like I said; say for example I'm doing pseudo-plank push-ups. Doing that works out the chest and when you push-up; you’re activating that tricep.
Let’s continue to another pushing exercise I mentioned, the dip. The dip, much like the horizontal pushing movement is going to work out my chest and my triceps. However, this time it will primarily be my triceps. We all love dips. Everybody does it, or at least I hope you do!
Now let's move on to the other part of the arm, the bicep. A lot of people want to know how to get a nice, round looking bicep. Genetics do play a part in the shape but that doesn't mean you can't make them grow. So what I do for biceps personally are chin ups. A lot of people might think that chin-ups are an isolation exercise. The truth is chin ups is a compound exercise. You know why? Because not only are you working out your biceps, of course when you go up into the chin up but you're also activating your back muscles and you're working on those back gains. That’s why I LOVE this exercise, you're working out your biceps and your back at the same time!
One thing I do to make it even harder is assisted one arm chin ups or if I'm feeling really strong, I'll just go ahead and add some weight using a chain belt and do weighted chin ups. If you want to challenge yourself but you’re having a hard time doing it, I have a tutorial on How To: One Arm Pullup/Chinup. Check it out, and leave a comment if it works for you! I love hearing feedback from you guys.