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The content of the article
- The correct technique for biceps push-ups
- Schemes for pumping biceps using push-ups
- A complex approach
- Briefly about nutrition
Biceps is one of the most important muscles of the human body, which is part of the flexion-extensor system of the arm. It is this muscle that is responsible for the bend of the shoulder in the shoulder joint, as well as the forearm in the elbow; with the help of biceps a person lifts various weights, performs any strength work. The triceps, located on the back side, acts in most cases as an auxiliary element, because for most people who decide to get in shape, the task of increasing the volume of biceps is the main one.
The most effective methods for pumping biceps are exercises on the bar, push-ups and various sets of exercises that involve working with dumbbells. Push-ups are a favorite way to increase the volume of a given muscle among non-bodybuilders, that is, people whose main task is not to achieve cosmic indicators of bicep volume, but to gain strength and shape.
Important: with just one push-ups, it’s impossible to quickly pump the biceps, since for the full pumping of any muscle of the human body, it is necessary to perform exercises with maximum additional weights, as well as with a large number of repetitions with your own weight.
However, a combination of push-ups and some strength exercises at the same time will allow you to pump your biceps quickly enough and, as a result, trace the visible muscle growth.
Biceps Push Up Correct Technique
The correct technique for performing any insulating exercise (that is, aimed at pumping only one muscle) is the basis for rapid muscle growth; improper execution can cause any tears, sprains and other unpleasant consequences. That is why when doing push-ups, you should always pay attention to the location of the arms, legs and, especially, the back.
Tip: most people who decide to pump biceps with push-ups do it themselves at home, so they must understand the importance of following the technique for performing one or another exercise. If for any reason the position of the body described below causes pain, then it does not make sense to continue to engage.
So, the technique for biceps push-ups is as follows:
- The correct horizontal position implies the closest possible arrangement of the feet, even combined (this is necessary so that the maximum load goes on the upper body), as well as the palm arrangement parallel to the shoulders and turned sideways, not wide. The hands themselves should be bent at the right angle in the elbow during execution, describing a square in the air.
- The projections of the line of the back (spine) and the line of the neck on the floor should coincide, in no case should there be any bends.
- The back during classical execution (that is, without extra weight) should not be strained, that is, there should not be any bending inwards or, conversely, there should be no upward bending.
- When bending the arms to perform push-ups, the load should be felt not only on the biceps, but also on the abdominal muscles, shoulder and pectoral muscles.
- Breathing is the key to achieving maximum reps. So, it is necessary to bend your arms while breathing in and reach the lowest possible point, while exhaling – to flex your arms and take your starting position.
Best Bicep Exercises – Workout Plan For Pumping Biceps With Push-Ups
There are two main schemes of push-ups from the floor, which use fundamentally different approaches to pumping the biceps: for example, the first involves a gradual increase in the number of repetitions with each approach over time, the second is a comprehensive approach, which also includes pull-ups on the bar, therefore it is suitable maybe not everyone.
The first scheme, the classic one, is quite simple and consists in doing push-ups in five approaches. First, it is necessary to experimentally determine the individual maximum number of push-ups, take it as the “starting point”. It is this number of repetitions that must be performed during the first approach of five. Further, after a two-minute rest, it is advisable to repeat the same number of repetitions, on the third and fourth approach, reduce the number of repetitions by 5, on the fifth – by 10 from the initial one.
Important: in this case, the maximum number of repetitions is the number after which a person can straighten up normally and “stand” in a lying position for a small amount of time. That is, in this case it is not necessary to work on wear, since this will make it impossible to perform a sufficient number of repetitions with the following approaches. Pushing up to the maximum is best when performing the final approach.
It is necessary to try regularly, but gradually, without fanaticism, to increase the number of repetitions, for example, every 10 days. In any case, the body will always make it clear when it is capable of a slightly larger number of repetitions, and when not.
The second scheme, as already mentioned above, implies the implementation of an integrated approach, including pull-ups on the crossbar, which are the first exercise in the program. The final, finally finishing the muscles, stage is exactly what push-ups are.
Since the load exerted on the muscles, in this case, is greater than in the previous scheme, the number of repetitions varies somewhat. On the horizontal bar, you should also perform five approaches with a reverse grip (or narrow), the number of repetitions in this case should not exceed ten. However, each repetition should be performed slowly in order to work out all the muscles involved in lifting the body. Since it is necessary to work out the biceps, then the descent should be carried out at the same slow speed as the ascent. There should not be any jerks or sharp sagging: firstly, it is fraught with the appearance of injuries, and secondly, it does not give a full load to the muscles.
After performing pull-ups, push-ups will be somewhat more difficult, therefore their number should be reduced. Usually, fifteen slow reps focusing on the biceps are enough. Often there may appear a feeling that it is possible to perform another two or three repetitions, but it should be ignored: it is better to take a short break and, with the right technique, perform another full-fledged approach.
A Complex Approach To Bicep Workout
Although push-ups with pull-ups on the crossbar can give a result, only a comprehensive approach, which involves performing strength exercises, in particular with dumbbells and a barbell, can help to significantly increase muscle volume.
Exercises for bending the arms can be performed both standing and sitting, it is only important to monitor the correct bend of the arm in the elbow joint. Lifting the barbell while standing is a more general exercise that involves not only the biceps, but lifting the dumbbells while sitting is more insulating, aimed only at the biceps. Therefore, at first it is recommended to always perform exercises with a barbell, and after that – with dumbbells.
Important: combining push-ups, pull-ups and exercises with dumbbells and a barbell is not recommended, it is enough to allocate two training days a week. If the study of biceps is carried out only due to push-ups, exercises must be performed 4 times a week.
How To Increase Bicep Size – Briefly About Nutrition
The first thing professional trainers at fitness centers say to their wards is the importance of nutrition and diet. Muscle growth is obviously impossible without entering the body necessary for the construction of their substances, proteins and carbohydrates.
When pumping biceps, like other muscles of the body, you need to use 2-3 grams of protein per 1 kilogram of body weight per day, carbohydrates – 4-5 grams. It is due to the intake of these substances that the body heals microcracks, tears in the muscle fibers, and the muscles themselves, thus, increase in volume.
On days of pumping biceps, it is also recommended to perform various exercises aimed at strengthening the back muscles. The idea of purposeful pumping of only one muscle, although it has a clear and clear task, makes little sense: without the development of other muscle complexes, strength will not increase, therefore it is important to pay attention to other exercises.
It is important to remember the correct recovery mode: at first, unprepared people are recommended to take one or two days a week to training, and then increase the number of training days. After a workout, a sauna or a bath, a contrast shower, and massage can help to recover.