At the moment I look like a T-Rex because all my exercise is cycling so I've got huge leg muscles and little spindly arms. I'd like to beef them up a bit and develop them whilst venting my agressive tendancies so...

-can anyone recommend a type of punching bag?
-how do you hang them without bringing your ceiling down? Or do you get free standing ones? Or are they crap?
-what are the best exercises for using with them?