Strengthen your arms and chest
4.4 (22 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.
4,750 students enrolled
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Strengthen your arms and chest

Learn to strengthen your arms, chest and back without going to the gym!
4.4 (22 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.
4,750 students enrolled
Last updated 9/2016
English [Auto-generated]
Current price: $10 Original price: $20 Discount: 50% off
5 hours left at this price!
30-Day Money-Back Guarantee
  • 41 mins on-demand video
  • 1 Article
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • 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
View Curriculum
  • Be able to speak enough English to follow the lectures
  • Be able to do basic physical movements to be able to follow the course

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.

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
Compare to Other Home Workout Courses
Curriculum For This Course
Arms and chest strengthening course introduction
4 Lectures 05:16

How to make the course perfect for you and fit your needs

Discussion of how to make your muscles appear nice and toned
Arms and chest exercises
11 Lectures 11:08

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.

Preview 02:49

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.

Diamond pushups

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.

Preview 01:22

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.

Mountain climbers

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

Advanced mountain climbers

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.

Preview 00:45

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.

Where to train for free

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.

Advanced dips

Sitting dips (easy to start) that are very good for your arms and triceps

Advanced pushup: with elevation
1 Lecture 11:14

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.

Basic stretch routine before you exercise
2 Lectures 04:11

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.

Preview 00:56

Doing the pull-up
Natural ways to improve performance (more coming in October and late 2015)
2 Lectures 06:55
2 Lectures 09:46
Please take a second to add a review of this course or tell me how to improve it

Bonus lecture
About the Instructor
Alex Genadinik
4.4 Average rating
4,134 Reviews
94,796 Students
111 Courses
Love helping you succeed: 90,000 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 90,000+ students by whom I am humbled and who I try to help any way I can!

Joey Zanca
4.1 Average rating
218 Reviews
17,245 Students
10 Courses
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