Strengthen your arms and chest

Learn to strengthen your arms, chest and back without going to the gym!
4.3 (20 ratings)
Instead of using a simple lifetime average, Udemy calculates a
course's star rating by considering a number of different factors
such as the number of ratings, the age of ratings, and the
likelihood of fraudulent ratings.
4,745 students enrolled
70% off
Take This Course
  • Lectures 22
  • Length 1 hour
  • Skill Level All Levels
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
    Certificate of Completion
Wishlisted Wishlist

How taking a course works


Find online courses made by experts from around the world.


Take your courses with you and learn anywhere, anytime.


Learn and practice real-world skills and achieve your goals.

About This Course

Published 1/2015 English

Course Description

In this course you will learn to strengthen and build the muscles of your arms and chest through calisthenics exercises that don't require a gym.

So you can do the exercises in this course at home, in a park, or even at your office during a break.

Personal Testimonial

This course has two instructors. Myself and my personal trainer, Joey Zanca. After just a few months of working out with Joey, I started feeling much stronger and having a visible difference in the appearance of my chest and arms. The course we put together for you has all the exercises that Joey makes his students do in order to get results. So if it worked for me, it will also work for you.

Start Building A Stronger Chest And Arms Today

Go ahead and sign up for the course today, and learn how to get stronger and more sculpted chest and arms, starting today! If you are worried that this course might not be right for you, there is nothing to worry about. All Udemy courses come with a 30-day money back guarantee so if this course doesn't give you what you were hoping for, you can simply get a refund.

What are the requirements?

  • Be able to speak enough English to follow the lectures
  • Be able to do basic physical movements to be able to follow the course

What am I going to get from this course?

  • Sculpt a stronger and better looking chest
  • Sculpt stronger and better looking arms
  • Have stronger and better looking arms and chest, and get compliments on them
  • Look great, feel great and be happier and more confident

Who is the target audience?

  • This course is for people who want to be more fit
  • This course is for people who don't like going to the gym

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.


Section 1: Arms and chest strengthening course introduction
Course and instructor introduction
Course introduction
How to make the course perfect for you and fit your needs
Discussion of how to make your muscles appear nice and toned
Section 2: Arms and chest exercises

In this part of the calisthenics workout routine class Joes shows us the right way to do the classic pushup. Your chest must be right over your arms in order to get the maximum benefit from each pushup. Pushups are great exercises to help you strengthen your chest as well as your triceps and your shoulders.


Diamond pushups help you isolate the center of your chest, and make it stronger. It is also a great exercise for your triceps and shoulders. Notice that the wider your arms are on the pushup the wider you are working out on your chest. You can vary how far apart you keep your arms to isolate different parts of your chest that you want to work on.


In this tutorial of our calisthenics workout routine, you learn how to alternate between a plank and a pushup to work out our arms, core, and chest all in one dynamic exercise.


Mountain climbers are another good calisthenics exercise. Just like the pushup, they work the chest, arms and triceps and shoulders. They also stretch your legs a little bit, and add balance to the exercise. Mountain climbers are not difficult to do, but they help to work out your full body.


Advanced mountain climbers to add to your workout routine to make it a little bit more challenging for you.


This is an advanced and challenging calisthenics exercise which combines the pushup and the mountain climbers to give your muscles even more of a workout, and really test the limits of what you can do. Of course, if you want to make this even more difficult, you can always add more repetitions or more time for which you do this.


In this part of the course Joe shares tips on where you can do your calisthenics exercise training routine now that you know so many of the exercises and can put them together on your own into a great workout. Many local parks have small areas with different bars where you can do the things we show you in this course. Also, you can do these exercises at home. To make it more fun, you can even do these exercises while watching tv. Or if you have a break at work, none of these exercises require a lot of space so you can do them right beside your work chair or cubicle or office.


Sitting dips are very good for your tricep muscles and to generally help make your arms stronger.


These are advanced dip variations to add even more of a challenge to your usual routine.

Sitting dips (easy to start) that are very good for your arms and triceps
Advanced pushup: with elevation
Section 3: Stretches

In this part of the training, Joe explains when you should stretch, how you should stretch, and whether you should stretch before a workout or after a workout. The answer is that you want to stretch before a workout and after a workout. The main difference is that you never want to stretch cold muscles. Before stretching, do a little bit of physical activity that is nice and easy. So you start with basic and simple exercises for a few minutes just to do a small warmup. After the small warmup, you stretch your muscles and focus on your joints like your ankles, knees, hips, shoulders, neck, and elbows. Joe shows how to loosen up the body from the upper body to the lower body. First he focuses on loosening the neck from side to side and then front and back. After that he loosens up his shoulders with small circles going forward and then going back. After that he does the cross-arm shoulder stretch. After that he loosens up the elbows by rotating them out and then in. After that he rotates the wrists side to side. After that Joe shows how to stretch the rib cage. After stretching the ribs, Joe shows how to stretch the hips, and after that he loosens up the lower back, then the hips, knees and ankles.

Section 4: Pull-ups

In this part of the course you learn how to work up to your first pull up if you are not able to do pull ups yet. There are two kinds of pull ups: where your hands are facing out and where your hands are facing in. The type where your palms are facing out is easier to do at first because your biceps are engaged. The pull up is one of the all time best calisthenics exercises because it works your back and arms in a natural way.

Doing the pull-up
Section 5: Natural ways to improve performance (more coming in October and late 2015)
Natural ways to improve performance (more coming in October and late 2015)
NEW! What to eat before a workout to boost your performance
Section 6: Conclusion
Please take a second to add a review of this course or tell me how to improve it
Bonus lecture

Students Who Viewed This Course Also Viewed

  • Loading
  • Loading
  • Loading

Instructor Biography

Alex Genadinik, Love helping you succeed: 75,000 students & 100 courses

3-time best selling Amazon author, creator of top entrepreneur mobile apps, and host of a popular business and marketing channel on YouTube.

I am the creator of the Problemio business apps which are some of the top mobile apps for planning and starting a business with 1,000,000+ downloads across iOS, Android and Kindle.

I am also an author of three business books (marketing to reach 1,000,000 people, on starting a business, and on the mobile app business).

I am also a business coach. On my apps and in my private coaching practice I have helped over 1,000 entrepreneurs. That means I can probably help you quite a bit as well.

My areas of expertise are mobile apps, software engineering, marketing (SEO and social), and entrepreneurship.

I created over 100 courses on Udemy with 75,000+ students by whom I am humbled and who I try to help any way I can!

Instructor Biography

Joey Zanca, 20+ years of boxing, kickboxing, MMA, and martial arts

Doing boxing and kickboxing since I was 4 years old. I currently work as a personal trainer and an MMA fighting trainer. I have trained a number of winning MMA fighters.

My experience:

10 years boxing

10 years kickboxing

10+ years martial arts

10+ years grappling

7+ years personal fitness trainer

5+ years MMA fighting trainer

Current Fitness coordinator for Title Boxing Club

Program Director for Mutant MMA

Ready to start learning?
Take This Course