I just received a question via my YouTube channel from a young guy (14 years old) asking how to build big biceps and chest muscles without using any equipment. I sent my answer to him directly, but I also figured I’d share it here in case anyone else is looking for the same info.
Pushups are a great muscle building chest exercise that you can do without any equipment, and an even better exercise to build up a big chest is dips. Normally you would need a dipping station to do dips, but there are lots of ways you can improvise a dip station at home. For example you can use two sturdy chairs (i.e. put your hands on the tops of the backs of the chairs), or a corner where two railings meet, as demonstrated at 1:26 of this video.
For building big biceps, you need a chin-up bar. There’s no way to effectively exercise your biceps muscles without using equipment. If you don’t have a chin-up bar, you should go find a park with monkey bars and do your chin-ups there.
One other thing to keep in mind is that nutrition is extremely important towards building muscle. Nutrition is every bit as important as exercise. You must eat enough calories (potentially very difficult if you have a very fast metabolism like most 14 year old guys do), and those calories must be quality calories with a good amount of protein.
If you’re interested in building muscle, you should follow Jason Ferruggia. He’s the authority on muscle building and the main guy I follow for the best muscle building info.
I hope this helps, and good luck with your muscle building goals.