Arm Exercises: Build Muscle Fast

Add 2 Inches to Your Arms

Men's Health delivers the results you want in the time you have—with workouts from the world's top experts
By Myatt Murphy menshealth

Close-Grip Barbell Bench Press

  1. Grasp a barbell with an overhand grip that's shoulder-width, and hold it above your sternum with arms completely straight.
  2. Lower the bar straight down, pause, then press the bar in a straight line back up to the starting position. Keep your elbows tucked in, so that your upper arms form a 45-degree angle with your body in the down position. This reduces stress on your shoulder joints.

6 Exercise machines you should do without

  • 3-4
  • 6-8

This move has been excerpted fromThe Men's Health Big Book of Exercises by Adam Campbell.

This Move Works:

Chest, Triceps


  • Step 1

  • Step 2

  • Video

    Exercise Video
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