Today it’s very fashionable to play sports, and this is not at all surprising, because a beautiful fit figure not only attracts attention, but also increases self-esteem. A great option for building a dream body is bodybuilding. The gym is a place where people work with sweat, and it is worth noting that the girls also began to give preference to strength training.
Biceps - an indicator of male strength?
What is the most beautiful man? Of course, strong hands. Therefore, the guys in the gym pay special attention to training biceps. Many people give this muscle group a separate day to work it out as much as possible.
Exercise for biceps in the gym is especially popular among males.
What is biceps?
Biceps - a large spindle - shaped biceps of the shoulder, which is located on the upper part of the humerus and consists of a short and long head. The main functions of this muscle are as follows:
- biceps - arch support of the forearm for turning and moving the palm up;
- bends the forearm and shoulder;
- bends the upper arm.
Based on the functions of the biceps, all exercises are based on bending the arm.
Biceps Training Basics
In order for the muscle to grow, it is necessary to injure it at every training session. Microtraumas arising during the training in the gym during the recovery period are overgrown with new tissue, and thus the muscle increases in size.
However, frequent injury will lead to the opposite process, so it is irrational to train every day.
During training, it is optimal to perform 3-4 exercises for biceps in the gym. Repetitions should be done about 8-12, and approaches 3-4.
Types of Biceps Exercises
Exercise for biceps in the gym can be divided into basic and isolating. The first are performed using barbells and dumbbells, the second - on simulators. Experienced athletes note that basic exercises contribute to better muscle growth and simultaneously involve other fibers in the work. However, if you want to train only one bicep, so to speak, isolate it, then the second type of exercise will be very helpful.
The best exercises for biceps in the gym while standing
Lifting the barbell for biceps . To perform the exercise, it is necessary to position the legs shoulder-width apart, grab the barbell from the bottom, bend slightly in the lower back, keep the body level, lower the barbell to the hips. After a deep breath, we bend our arms, lifting the barbell to the chest. The elbows should be pressed to the sides, and the wrists should be fixed. At the top point, exhale and pause, then lower the bar to its original position. It is important not to stretch your arms to the end, while maintaining tension in the biceps.
Lifting dumbbells for biceps . The location of the body, as in the previous exercise, but we take the dumbbells so that they look at each other, with a simple grip. On inspiration, we raise the dumbbells, turning in the outward direction, at the end point the palms should be directed to the shoulders. When the dumbbells are near the shoulders, you need to pause and exhale. We lower the dumbbells, turning the wrists back.
Reverse grip barbell lift . The starting position is similar, we take the bar so that the palms are looking down - with a reverse grip, while inhaling we raise the bar to the chest, the elbows should be pressed to the sides and fixed at the time of the exercise. At the top point we exhale and pause, lower the bar.
The hammer . We take dumbbells with the usual grip, observe the deflection in the lower back, take a breath, raise the left dumbbell to the left shoulder, pause, exhale and lower. We do the same with the right dumbbell.
Block simulator . We take the bar on the cable with a grip from below, put our feet shoulder width apart, straighten up, bend our elbows a little. On inspiration, pull the bar to the chest, elbows are pressed, pause, exhale and lower the bar.
Arm curl between blocks . We take the D-handles with a grip from the bottom, we become in the middle of the simulator. On exhalation, we pull the handles to the head until the palms are above the shoulders, pause and exhale, lower.
Sitting biceps exercises
Effective biceps exercises in the gym while sitting:
Lifting dumbbells for biceps. We sit on the bench, straighten up, observing the deflection in the lower back, we take dumbbells with an ordinary grip. When you inhale, we raise the dumbbells just above the hip and begin to turn the hands up when the dumbbells are near the shoulders, palms should look at the ceiling, pause and exhale, begin to lower the dumbbells, turning the palms.
EZ boom lift in Scott's bench. We take the barbell with a lower grip, sit on the bench, press the triceps to the music stand, lower the barbell, but leave the elbows in a slightly bent position, exhale and raise the bar to the vertical position of the forearms, exhale, pause and lower it almost to the end.
Concentrated lift . We sit on a bench, take a dumbbell with a grip from below, put our legs wider than shoulders, lean forward so that the lower part of the bicep rests on the right thigh, with the other hand rests on the knee. On inspiration, raise the dumbbell to the chest, pause, exhale and slowly lower it. We do the same with the other hand.
Based on these exercises, you can create any set of exercises for the biceps in the gym.
Biceps Training Program
There are a lot of hand training schemes, you can use different exercises, a different number of approaches and repetitions, apply supersets, trisets. It all depends on the purpose of the workout.
An approximate program in which exercises are performed one after another. The first approach is for 15 repetitions and the remaining three - for 8.
- Arm curl with dumbbells sitting on the simulator.
- Bending the arms alternately on an incline bench.
- Bending the arms while standing with a barbell.
Muscles get used to the load over time. To constantly keep them under stress for further growth, you need to periodically change the training program and increase weights.
What to choose: training with an instructor or self-study?
The most common mistake made by newcomers to the gym is to ignore the services of a coach. As a rule, a beginner in the gym knows absolutely nothing about how to correctly perform not only biceps exercises in the gym, but also tasks for all other muscle groups. Therefore, it is often possible to observe confused clients of the gym who do not understand what kind of exercise machine they should take, how to do it right, the development of which muscle groups should be combined in one training session and which ones not.
If you want to achieve good results in the gym, then you can’t do without a coach. What gives a training with an instructor:
- proper exercise technique;
- training plan ;
- rules of proper nutrition;
- information on sports nutrition;
- monitoring the progress of the workout;
- minimizing injuries;
- speedy achievement of the result.
Training biceps alone does not make sense; an integrated approach is needed. Of course, exercises for biceps, triceps in the gym are most popular among men. Proper pumping of hands will help to build muscle and improve appearance.
But do not forget about other muscle groups, which are enough in the body. Based on this, you need to include exercises for several groups in one training session. So, for example, hip biceps exercises in the gym can be combined with quadriceps and calf exercises, chest training can be combined with the back and so on.