tell me some freehand exercise to increase my arms and chest.?
492394
Press Ups\nBench press\nOne of those bars you pull yourself up on .... \nWeights\nAlso a great one is doing a hand stand against a wall and doing push ups... you have to build this up as you have to hold all your body weight
863872
lift em up on ur shoulders
1045900
just work all the muscles in your arms, chest, and shoulders
988930
Push ups.  Easy to do. NOW DROP AND GIVE ME TWENTY !
470503
Push Ups\nWide Push Ups\nDiamond Push Ups\nDecline Push Ups\nFlat Flyes (with dumbells on the floor - you don't need to go past the horizontal)\nFlat bench (with dumbells on the floor - you don't need to go past the horizontal)\n\nhttp://www.preventdisease.com/fitness/Strength_Exercises_chest.html
1051017
No time for the gym ... then run around your neighborhood. Do push-ups at home if you want to specifically target the chest and triceps. But Push-ups alone won't do it, still gotta get plenty of cardiovascular exercise.
1175605
Bench press with dumbells is a great exercise to do if you don't want to dedicate a lot of time to improving that area.  Several exercises focusing on the pecs would be ideal.
1091687
A simple exercise you can do at home for no cost is to stand up and hold a wooden chair by the legs in your hands.  Holding your arms forward, bent at the elbow, raise and lower the chair without moving your arms, only your wrists.  Raist the chair until it touches your forehead and then lower it almost until the top of the chair touches the floor and repeat over and over and over.  I've played baseball and tennis all my life and this simple exercise helped me develop an iron-like grip and solid as steel forearms.  You will increase the amount of reps you can do each day, but before you will be able to do nearly 100.  Every day at this and you will start to see an IMMEDIATE difference.
1106288
Go to the gym and start working your chest out, fill that extra skin in with muscle... Bench press flat, incline, and decline will work best. Also Dumbel presses work awsome (when you kind of bench press, except with dumbells.)
396623
hit up the gym and do bench presses for your upper chest. (the muscles above your boobs) Plus it helps with the "3rd Boob" (fatty area between your armpit and your chest.) Follow up with some elliptial cardo workout. If that doesn't work, the push up bra does wonders.
418282
do less weight more reps and your arms develop faster...i increase my max by 5-10 lbs. every month
964352
Pushups would help also if you go to the gym and use the thing that you pull or push with your arms.If you do this you will have a nice,toned back and arms.
187148
Try pushups and pullups
703473
any cardio exercises. I like rowing machines.
1133050
Resistance curls.\n\nGet on a preacher bench with a partner spotting you. Put a weight you can curl 8 times pretty easily on an easy curl bar. Do 5 just like normal, but on the last 3, your partner pushes AGAINST you so that the bar is barely moving. Do 3 sets.\n\nI put 2 inches on my arms in a month using this exercise. Your arms will look bigger in a week, but keep in mind that it's only due to inflammation. It will take at least a month before actual muscle begins to build.
477314
Alright everyone wants definition for their chest and abs. Let me tell you. The Bench press is the single best exercise for improving your chest. It is a compound exercise which also works out your triceps and shoulders and forearms.\n\nThere is no best exercise for the abs. Their are 3.\n\nSit ups\nCrunches\nLeg raises\n\nThese 3 work all your abs and will give you a chiseled 6 pack. But this alone will not give you a 6 pack if you have lots of fat on them. You must work out the abs and pecs along with removing the fat surrounding them.
684969
Help with improving an area of the body that needs to be stronger, by doing certain physical exercises that trigger the area that needs help