Building muscles in the arms and pecs is accomplished by consistently engaging in a high-volume upper body weight training. The Georgia State University Department of Kinesiology and Health states that building muscle requires four to six sets of 10 to 12 repetitions of each exercise, resting a minute between. Increases in muscle size are seen during periods of rest, between training sessions. Be sure to allow yourself at least a day, perhaps even two days, of rest between workouts.
Push-Ups
Push-ups target the chest, shoulders and triceps. To perform, lie face down with your hands at shoulder level and your palms flat. Extend your arms and raise your body up so that you are on your hands and toes, creating a straight line with your body. Lower yourself down until your elbows bend slightly further than 90 degrees, and then press yourself back up. Instead of assigned repetitions, complete three to five sets of your personal maximum number of repetitions.
Chest Press
The chest press also develops the chest, shoulders and triceps. It is a popular choice for those looking to build muscle, because it allows you to lift a significant amount of weight. To execute, lie down on your back on a bench. Grip the barbell slightly wider than shoulder-width. Raise the barbell up off the rack and hold it with your elbows extended so that the barbell is directly in line with your eyes. Inhale and lower the bar down to your nipple line. Allow it to gently touch your chest before pushing it back up to the starting position and repeat.
Dumbbell Incline Press
The incline chest press develops the chest, shoulder and triceps. Many people decide to include it in their upper body routine because of its focus on the upper chest. To perform, lie down on your back on an incline bench; hold a dumbbell in each hand. Start with the dumbbells at the shoulder with your palms facing forward. Push the weights up toward the ceiling, bringing them together at their peak. Control the weights back down to the shoulders and repeat.
Dips
Dips primarily target your shoulders, but they also develop the chest and triceps. To perform, sit on the edge of a bench. Place your hands on the bench directly beneath the shoulders. Extend your legs out in front of you, either on the floor, or for increased intensity, on a second bench. Pick your bottom up off the bench by raising up onto your hands. Lower your bottom down in front of the bench until your elbows flex to about 90 degrees. Push back up by extending your elbows and repeat.
Dumbbell Bicep Curl
Bicep curls develop the bicep muscles and are chosen to achieve musculature in the arms. To perform, grip a dumbbell in each hand and allow your arms to hang down to your side, palms facing forward. Keep your elbows into your torso and bend your elbows forward, bringing the dumbbells up to your biceps. Control the weight back down and repeat.
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