Push-ups for biceps is a controversial exercise, it has both supporters and inveterate opponents. The former argue that with the correct technique of execution, the athlete can easily achieve an increase in the volume of the arms, and the latter call the exercise useless for this purpose. We carefully analyzed this issue and came to the conclusion that both sides are right in their own way.
If you want to know how to build biceps with push-ups, you will have to master two techniques for completing the task, while it is important to supplement your workouts with strength exercises, consume a lot of protein foods, get enough sleep and strictly follow the program. Let's take a closer look at this topic, dispel myths and list the facts.
Biceps - the biceps muscle of the shoulder, thanks to which a person rotates the forearm and bends the upper limb
Types of push-ups
There are two main types of push-ups - classic and with an altered hand position. Let's take a look at both options.
Classical technique
It is easy to do biceps push-ups from the floor at home, but first, master the classic technique. With it, the muscles of the sternum, delta and triceps work, as well as the spine, abs and legs. The last three help keep the body in the plank.
- Take a lying position, perform an outstretched handstand;
- The palms are placed strictly under the shoulders, the legs are spaced 5-10 cm;
- The body is kept straight, without bending in the lower back;
- Watch for proper push-up breathing. Briefly, the rule can be formulated as follows: while inhaling, bend the elbows and lower the body down, while exhaling they rise sharply;
- In the process, they strain the press, keep the back, neck and legs in line.
The depth of push-ups is regulated by the athlete himself, based on his own physical fitness.
Changed hand positions
Is it possible to pump up biceps with push-ups from the floor - let's look at the technique for doing it. The starting position differs by the location of the palms on the floor - the fingers should be turned towards the legs. During push-ups, the elbows are not pulled apart, but pressed against the body.
- Starting position - a plank on outstretched arms, palms are turned with fingers to feet;
- The body weight is slightly shifted forward so that the hands feel the tension;
- Descending, the elbows do not diverge to the sides, but, as it were, rise up. If you look at an athlete doing biceps push-ups off the floor, the photo will help you realize the correct position of the elbows. We recommend watching pictures, or better videos;
- Inhale on the descent, exhale on the rise;
Many people ask how to do push-ups in order to pump up biceps as quickly as possible, we will not give an answer to this question. The fact is that you will not pump up a two-headed one with only push-ups with a changed position of the hands - this exercise can become only part of the complex.
Remember, muscle fiber grows thanks to sufficient protein and regular strength training.
Biceps push-ups - myth or reality?
We examined how to pump up biceps with push-ups from the floor at home, and now we will examine the main arguments in defense of the advisability of this exercise.
- Have you ever tried to pump up your legs or butt? Surely at the same time, you were actively squatting, jumping, running, exercising on simulators (perhaps you did not ignore the hack squats), pumping the necessary muscles. Have you noticed after a while that the calves also pumped up, became more prominent, voluminous. One way or another, you touched the calf muscles, so they grew up as well. The same is with the biceps muscle - the body loves symmetry, if a person shakes the triceps, the biceps also partially works.
- If you master the correct push-up technique with an altered position of the arms, the biceps muscle will receive sufficient stress and will certainly grow. However, don't forget about other exercises that swing the biceps, such as pull-ups. Below we list the analogues in which these muscles are involved.
Thus, if you know how to properly push up for biceps from the floor, feel free to apply your knowledge - your goal is quite real.
Approximate training program
So, we found out if the biceps swing during push-ups, and came to the conclusion that training can be started. Check out the approximate scheme, the observance of which will allow you to achieve the result in the shortest possible time.
Please note that to perform this technique, the athlete must stretch his hands and joints well. If the joints and elastic tendons are not strong enough, there is a risk of injury or sprains.
- The biceps push-up exercise routine includes two workouts per week (trained athletes can add another). Rest plays a huge role - overloading muscle fibers is stupid and dangerous, and this definitely will not bring your size closer to the size of the famous Arnold Schwarzenegger.
- Start the program with two sets of 15 lifts;
- After a week, add an approach and add the number of lifts (focus on your strength);
- Do not stop there for more than 1 week, constantly increase the task;
- Gradually reach 4 sets of 50 lifts;
- The break between sets should not last longer than 1-3 minutes;
- Watch for correct breathing.
As we mentioned above, you need to swing biceps with push-ups from the floor in combination with other exercises. Be sure to follow a sports diet, take rest breaks, get enough sleep and do not miss classes.
Analogs of exercises for training the biceps muscle
Push-ups for biceps and triceps at home are great for increasing arm volume, but other exercises should also be done. To use the biceps muscle, pay attention to the following tasks:
- Pull-ups with an internal grip (palms turned to the chest);
- Dumbbell exercises - there are many varieties, but they are all based on raising arms with weight to the chest, bending them at the elbow joint. Depending on the initial position of the body, the intensity of the work of the biceps changes;
- Barbell exercises - similar to the previous point.
We ended up looking at home biceps push-ups. All the exercises proposed in the article can be performed in the gym. Work hard and efficiently - the result will not be long in coming.
