Push-ups on the biceps and other effective ways of their development

Many people who start to play sports and want to strengthen their muscles, first try to develop biceps. This desire is understandable, since the large biceps looks very attractive, and the benefits of the fact that this muscle will be developed, a lot. Therefore, I would like to elaborate a little more on the exercises that will help achieve the goal.

Let's start with exercises that practically do not require an inventory for their execution. It's about push-ups and pull-ups. Push-ups can actually be carried out practically anywhere, as only the presence of sex is required. The greatest effect this exercise has on the deltoid muscles, triceps and chest. Biceps is involved in the process quite a bit, but you can apply a certain trick and concentrate the impact on it. To do this, it is necessary to perform special push-ups on the biceps, the difference of which is that the fingers of the hands in the stop should be oriented not forward, but backward. If you are uncomfortable doing this exercise from the floor, you can rely on dumbbells or special devices. Otherwise, the requirements for push-ups remain the same - your body should be as straight as possible, and do not forget to breathe properly.

In a greater measure than push-ups, the biceps is affected by pull-ups. Of course, you will need a crossbar, but if you do not have it in the apartment, then it is likely that you will find it in the yard, and in the gym there will be even a few. More useful for biceps will be pull-ups, for which you will use a reverse grip. In this case, the load will be redistributed from the back just to the flexors of the hands.

Neither pulling up, let alone push-ups on the biceps will not give you such a positive effect as flexing your hands with a barbell or with dumbbells. These exercises, most of all, concentrate the load on the biceps.

For bending with a barbell it is very convenient to use a curved EZ-neck, which will not so heavily burden your wrists. As for the various variations, you can perform not only the bending of the hands in the standing position, but also with the emphasis on the bench. If you are standing, then the temptation is to "shalt" and use inertia much more. Of course, if these are the last repetitions, when your muscles are already at the limit of possibilities, then there is nothing wrong with that. Otherwise - it is better to increase the effectiveness of training, fixing your hands with the help of a stop on the bench. The exercises on Scott's bench can also be useful, but be careful and do not bend your arms with the weight sharply out of the most unraveled state, since you can get injured. Pay attention to the fact that the feet are better placed in front of the bench - so doing the exercise will be much more convenient.

And, finally, consider the most popular and most effective exercise - the bending of hands with dumbbells. Variations of this exercise are also quite a lot, but the main differences are whether standing or sitting you will be engaged, and simultaneously or alternately you will bend your hands. As in the case with the barbell, the sitting position allows you to practice more "honestly", and get up better to perform the last, most severe repetition. Concerning the simultaneity or alternation, the choice is also very obvious. The only advantage of simultaneous flexing is the shortening of the time to implement the approach. But is it worth the slight acceleration of a significant reduction in the quality of performance and the effectiveness of training? Probably not. Therefore, it is better to bend your hands in turn, which will allow you to concentrate the load and achieve much better results.

If you just want to strengthen the muscles, then you can pull up and push up the biceps. However, if you want to achieve amazing results and develop your hands well, then without flexion with burdening you will not get far.