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Bodyweight Arm Workout for Mass

    You don’t have to go to the gym to build arms. Within this post, I’m going to show you a bodyweight arm workout for mass that’s better than lifting weights.

    How is that possible?

    Well, the beauty of calisthenics exercises is that each practice has many advanced variations that are tough ones. These exercises put a considerable load on the muscle fibers, so they have to gain. The muscles don’t care if you use your body weight or dumbbells. If they get the right amount of stress, they develop. But, after trying the following bodyweight arm exercises without weights, you’ll understand what I’m talking about.

    What are the principles of an arm workout for size and strength?

    • Strengthen your triceps, biceps, and forearms with multiple bodyweight exercises for full training.
    • Perform practices that are so tough that you can only do a maximum of 12-15 reps. ( The principle is the same as if you were lifting a weight. Use heavy loads for mass.)
    • Make the moves correctly to target the muscle groups.
    • Give time for the arm muscles to recover, so rest.

    Now, you know the basics for bodyweight training for mass, so check out the following video.


    Calisthenics Exercises for Big Arms


    1. Diamond push-up: Because of the narrow grip, more load is put on the triceps than the chest. By placing your hands under your lower chest, there is even more load on your tricep.
    2. Alternative tricep bench dip: By placing your weight from one side to another, the triceps and shoulders get a massive load for sure. It’s great for not just size, but also to get rid of muscle imbalance when your one side is stronger than the other.
    3. Praying push up: This tough exercise works not just your triceps, but your lower arms as well. Don’t forget to place your hands in line with your head (same as the plank position). Otherwise, it’ll be impossible to do it without shoulder pain.
    4. Bodyweight tricep extension: A great triceps finisher. The starting position is like an incline bench push-up. Slowly lower yourself as deep as you can to get the maximum range of motion. Then with the power of your triceps, push your self back.

    These four bodyweight tricep exercises are far enough for a total triceps workout. If you feel they are comfortable, you may use a weighted vest or resistance band for push-ups. But for big guys like me over 200 pounds, it’s going to be severe and complete.

    If you have access to a dip stand, then substitute one of the exercises above with parallel dips. It’s the best calisthenics exercise for tricep.


    • Chin-ups: Well, chin-ups are great for the back muscles, but with a closer grip, you can target your biceps well. Sometimes I do chin-up when my grips are next to each other. That variation bumps my biceps up like mad.
    • Single-arm inverted body rows: To tell the truth, I thought I’m the only one who does this biceps exercise, but I’m not alone. 🙂 It’s challenging but boost the size and power of the biceps. The trick to avoiding swing to the sides is gripping the bar in front of you. This exercise strengthens your forearm and improves grip strength very well.
    • Inverted curls 21’s: Let’s pump those biceps! 7 halfway up, 7 halfway down, and 7 full repetitions. (You have just learned how to get a bicep pump without weights.)
    • Chin-up holds: Let’s finish with an isometric hold. Pull your self up until your chin is under the bar. Try to cling as long as you can.

    Your bodyweight bicep workout is ready.

    The workout plan

    Try to rest between the sets as little as possible, about 1-minute, but that depends on your fitness level. You can do the exercises per set or in rounds (one after another). If you do rounds, you can make the workout more intense with less rest.

    • Diamond push-ups: 3×15
    • Alternating bench dips: 3×10 (each side)
    • Praying press-ups: 3×10
    • Bodyweight triceps extension: 3×10
    • Chin-ups: 3×15
    • Single-arm bodyweight row: 3×10
    • Inverted (21’s) curls: 3×7,7,7
    • Chin-up holds: 3x as long as you can

    To conclude 

    An advanced at home arm workout without weights is what you have just learned here. You just need a pull-up bar. Do it twice a week for some months, and you’ll see how powerful it is to build big and strong biceps and triceps. You’ll never use a piece of weight anymore to build massive arms. Thanks, Buff Dudes for the routine.


    James Wright

    James (36) has been working out since he was 15 years old. He has a home gym where he pumps iron, does bodyweight workouts and boxing. He likes sharing his experiences with others who want to build a better physique.

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