I need to get toned chest and get my arm muscle help me?
814069
if you are 105lbs...you probably have a really fast metabolism and will need to get a lot of protein in your diet...i would suggest getting whey protein and taking this after going to the gym.  whey protein isnt any kind of steroid or creotine or any of that crap, its just protein...and its what you'd need to if you want to increase your muscle mass.  with that said get to the gym and do lifts focusing on those muscle groups, bench press is definitely one of the best for your chest and theres any number of exercises such as curls you can do for your biceps.  if you can get a friend to lift, i would definitely suggest free weights over machines, but if its just yourself then machines would probably be ok.  keep in mind that to increase muscle mass and make yourself stronger you want to do fewer reps with each set and rest between sets. if you have fine strength but just want to tone then do more reps with less rest between sets.  finally, dont just do chest and biceps. definitely work your triceps and shoulders if you want to have good arms...also dont forget about your back and legs. get a routine that incorporates most of that, and lift 1 or 2 muscle groups a day alternating routines.
359639
I used to be in the same shoes than you.  If arms are small and you want to build them up do the following \n\n1-work out arms 2 times per week with free waits.  Use enough weights to only be able to do 10 reps. That will build bulk.  do only three excercises, tricepts curls, bicept curls, dips, etc. per excercise day.\n\n2-take amino acides and protein with your diet.
362930
I'm a 21 year old guy and work out all the time. You can do different bicep curls, with a regular bar and with dumbells. Make sure you do low weight, but alot of times, since you want to tone your arms. Try doing 4 sets of 15 curls per set. Also there are alot of good tricep workouts. Tricep pulldowns, skullcrushers, and tricep extentions to name a few. Even push-ups would help alot.
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
790766
for upperbody, maybe you can lift some light weights or go swimming. I have heard that swimming is awesome for the arms. Of course, please try to find an indoor pool! Its probably cold most places and pools are closed for the winter. Also, exercise bands are handy. You can take them and use them almost anywhere you want. Also, if you want a total upper body workout, try using an inclined bench with some light weights. That will work your chest, (pecks) and your arms.
652113
Get your weights and do butterflys. You lay on a bench on your back and hold the weights out to either side and lift them so that your arms are forward of your chest and then go back again. Do them until you chest burns. I suggest about 30 or 40 reps at first, if you are pretty strong already. Guage yourself so you don't pull anything. You should start with about 5 lbs for the first week. Do daily. Good luck.
1093466
i don't think what you're doing is enough.  people who wanted to build muscle use like 50 lb weights.  increase your reps just a little bit more and you should see results.  not too much, though, or you'll break your arm
1092506
Reverse situps, you can google that.  And, lots of upper body exercises, like light curls, with lots of reps, wing machine, the one you sit at and pull both arms in toward your chest.\n\nDo not forget to make sure you eat a balanced diet, along with your exersise, some folks do not change their diet, and just start exercising, you need to do both.
428432
Doing lots of push-ups is impressive but it won't make you ripped.  It will help with endurance but you need to combine it with lifting weights or resistance training.  Arm curls, bench press, etc.  If you don't have access to the bench press get dumbbells and do a dumbbell press.  You can sit in a chair or anywhere to lift free weights.  They're not too expensive until you start getting up to the heavy ones which might take awhile since you're 110 pounds.  (No offense intended.)
898141
Harry-\n\nI work with a world champion bench press record holder at my health club and his tips are simple.  \n\nMake sure you are increasing the strength in your back to support your chest.  This may sound weird but it will give you added support.  Second  don't just bench using the bar.  You need to incorporate dumbells as well in order to work on your stabilazation and building your strength.  \n\nRemember that bench is not really an arm exercise, it is chest so also focus on military press, and decline bench as well.\n\nLastly you need to build a strong core in order to really max this out.  If you don't have a strong core you will never reach your peak strength.  \n\nKeep training and push yourself (also get a workout partner they do wonders for you).  Good luck
195943
I used to do it in high school. I suggest that you do 100 chin ups and 100 pull ups each day. If you can't do that, work up to it. I also strongly recommend an abdominal workout. Your abdomen has as much to do with that as your arms do.
28571
Push ups.  Alot and in various ways. Try using a chair fo inclines or putting your feet on the chair or a bench for the reverse.  Diamond push ups with hands together directly under the chest.  Wide shoulder pushups and the like.
287294
Check out the site below. I've been doing this routine and have had great results from it. It's a very hard workout that only lasts about an hour a day, but so far in the last three months, I've added 1-1/4 inches to my arms and 1-1/2 inches to my chest. I'm also looking a lot better in the mirror. It takes time to get a body like Arnold, but if you keep at, You'll like the results.
1078044
You must realize that each of your breasts are not one entire muscle. There are several within each breast. You can develop one part, and leave the other looking a little "schlanky". The best type of excercises would involve bench pressing though. You need a bench that includes incline, decline, and flat bench abilities. Each of these will build a different muscle group within your chest. \n If you do not have a bench, find a steep hill, face downhill, and do some pushups. If you are not used to this, you will feel it pretty quickly. When you have done a few sets of those, face uphill, and do more. You'll have to do more facing uphill, as you are not lifting as much weight.\n Also, if you can push two tables just further than shoulder-width apart, you can do dips on them. No, not chips and dip, but hold yourself by your hands alone, lift your legs, then slowly lower your body untill your upper arms are parallel with the ground, then raise yourself back up. That will work the muscles right around the sternum. \n You may also want to try "flies". You'll need two dumbells, and a bench for these. The starting position would be to hold the dumbells up and infront of you as if they are a single bar. Then spread your arms apart untill they are both parallel with the ground, then bring them back together. Make sure you keep your arms locked out, or you will be cheating yourself.\n Once you feel you are getting somewhat "fit" in your upper-body, you can try upside down pushups. These will require a wall, and a little bit of balance, so avoid these while drunk. Prop yourself against a wall, feet in the air (on wall), holding yourself off the floor by your feet. You should look sort of like you are doing a hand stand. Lower your body slowly being careful not to use your head to take weight off your arms, then push yourself back up.\n Of course, these will develop the muscle, but they will not likely burn up any fat you have covering the muscles. The best way to get rid of the fat so you can show those newly acquired pecs is to do at least 20 mins of aerobic excercise (jogging is best) three times per week. If that still doesn't work, watch what you eat.
684845
Depends on your muscle mass. It would be nice if you could bench your bodyweight.
609428
Build arm flexibility and leg strengh.
248474
Include in your arm work out an excercise, like concentration curls, with a deliberate emphasis on maximaly supinating at the top of the movement.  Use a slow, deliberate range of motion and hold at the top, concentrating on rotating the pinky side of your palm towards your chest.  Look at the mid portion of your bicep and make the mind muscle connection.  This can be interspersed into your usual work out as a defining move.  Continue with all the other good stuff you already do and keep your muscles guessing all the time by mixing up your routine.