Among all the muscles on the human body, only the forearm, biceps and triceps are indicative . Not for nothing that many novice athletes, only having crossed the threshold of the gym, rush to the shells and try to quickly develop the arm muscles, calmly violating all the laws of physics and technology when performing exercises. The ideology of the proportional development of muscles and basic exercises is marked by novice athletes. And okay. Want to pump up your huge hands quickly? No problem!
Only in a healthy body healthy muscles
And first of all it will be a question of a warm-up. Any beginner is required to warm up all his muscles before training. And this means not only arms, but also legs, back, shoulders, neck and chest. Before you know what the best biceps exercise will help you quickly achieve results, you need to prepare your body for stress. Warming up not only warms up muscles and joints, it helps to trigger the pulse rate, increasing blood circulation throughout the body. After a good warm-up, the blood will deliver more oxygen and nutrients to the working muscles, thanks to which the athlete will be able to work out his muscles more and longer.
And in the process of training, it is important to remember that the rest time between sets and exercises should not exceed three minutes, otherwise the body will have enough time to go into a state of rest. Any strength training in this case can lead to injury that will break the dream of big and strong hands.
Base press
The best exercise for biceps is the classic flexion of the arms in the elbow joint. It is performed in a standing position with a barbell. The bar of the projectile should be straight, ideally for the base bench it is recommended to use the Olympic. The palms of the hands are turned toward themselves and tend to the shoulder joint. An important factor in this exercise is the constant tension of the biceps. It is impossible to allow complete relaxation of the muscles at the starting and ending points. Elbows should always be near the torso at run time. At the final upper point, they can be fed 5 cm forward, but make sure that the bar does not drop over the chest with relaxation of the biceps muscles. The weight must be selected so as to perform the best exercise for the biceps with the barbell within 9-12 repetitions as efficiently as possible.
The arm muscles clog quickly, so you should not give one site more than three to four exercises, in which 4-5 approaches. The training program for the muscles of the hands provides for joint loads for both the flexors and extensors of the elbow joints. In simple language - in conjunction with biceps, it is recommended to pay attention to exercises for triceps. Comprehensive programs will be introduced later.
Great features with a curved neck
The correct name for the curved bar is the EZ-bar. Such a projectile is used just for the muscles of the hands. You can train with this bar both in a standing and in a sitting position. The best biceps exercise using a curved neck is the bench press on Scott's bench, which can lead to injuries, so you should familiarize yourself with the technique before proceeding.
Firstly, you never need to chase a lot of weight in a biceps exercise, especially during the execution process on Scott's bench. To achieve maximum amplitude, it is forbidden to lie down on the surface with your chest - only emphasis with your elbows at the top of the bench. At the lowest point, the arms should be fully extended. Without unnecessary jerks, only the bicep force is used to lift the barbell to the chin. For maximum effectiveness, this exercise is recommended to be performed with a partner. In the last repetitions, helping to break the bar from its lowest position will not hurt. Having brought the bar to half the movement, you can perform several more repetitions that will maximize the load on the biceps.
Work with dumbbells
Among professionals, it is believed that the best exercises for biceps are bench presses with a barbell, but many will agree that with the help of other shells one can also achieve considerable results. Alternating dumbbell lifts for biceps are performed in two variations - holding them with the palms up and at an angle of 90 degrees. The latter option is called the "hammer", and they say that it was invented by the notorious Arnold Schwarzenegger.
During the exercise, swinging dumbbells, as well as bending and bending the entire body to throw projectiles up is not allowed. You need to choose a weight such that to perform 8-12 repetitions only with biceps muscles. If you change the grip of the bar of the dumbbell, namely, move the thumb on the same plane with the rest, you can additionally load the muscles of the forearms. Many athletes use this grip during all exercises in the gym. In addition to the excellent development of the forearms, the athlete has a stiff carpal grip.
Sitting exercises
The best exercise for biceps arms in a sitting position is dumbbell bench press at an angle of 45 degrees. Using a bench with an adjustable tilt, you need to fix the angle at forty-five degrees. Sitting on a bench and taking dumbbells, you must always touch the back of the back wall of the bench and do not change this position until the end of the approach. It is better to stretch your legs forward, placing your feet and knees side by side, and lower your arms and dumbbells down and relax.
The horizontal grip of the dumbbell with the palms up should not change during the exercise. The rise must be carried out jointly. At the end point of the press, you need to feed your elbows forward and upwards by 5-10 centimeters for better bending of the biceps. Lower the dumbbells to their original position should be smooth, without jerking. Be sure to ensure that the hands and elbows go along the entire path of movement as close as possible to the body. This exercise is used by athletes one of the last to maximize muscle loss. Accordingly, the minimum weight for it should be selected.
Biceps on the block
There are situations when dumbbells of the right weight are busy in the gym. In order not to wait until they are free, you can change the exercise to work in the block. In this case, the weight is set equivalent to two dumbbells. The best exercise for biceps in the block is to be performed with ropes, which will provide the opportunity to change the angle of the arm during the press.
Having picked up the necessary weight and having fixed ropes on the lower block, it is possible to carry out exercise. Sitting exactly in front of the block, you need to choose a comfortable grip, while the thumbs should be on top, and the elbows pressed tightly to the body. Bench press should be performed in full amplitude. Hands should be kept in constant tension, preventing the muscles from relaxing at the end points. During the bench, the unfolding of the hands greatly strains the forearm, which in several approaches gets tired and transfers the entire load to the biceps.
A couple of interesting exercises
Two exercises that athletes recommend performing the “superset” - on different antagonist muscles (flexor and extensor) have proven themselves well. That is, biceps triceps. The best exercises for these muscles are performed using dumbbells. The first in the series for biceps is the weight press for triceps, standing at the block. Taking the U-shaped neck, you need to fix it in the upper block. Having set the desired weight, you need to stand up straight and as close as possible to the unit. The bar is grabbed from above. When performing an extension movement, the bar should be pushed down. In this exercise, it is forbidden to spread your elbows to the sides and help in the bench press.
As a second exercise for biceps, you can choose a dumbbell press with a grip "hammer". It differs only in that the arms should be lifted along the body, bringing shells as close as possible to the body. It is convenient to perform the bench alternately. An alternative is to work with dumbbells on Scott's bench with one hand. Having picked up weight, you need to rest your elbow in the bench and lift the weight to the chest at full amplitude. The best biceps exercises that are used in the "superset" should be performed without a break for rest. Do not be afraid of a sharp drop in weight in the approaches, this is natural, as the muscles become very clogged.
Alternative development of biceps on the horizontal bar
The presence of a horizontal bar opens up great opportunities for a beginner athlete. Indeed, thanks to him, you can perfectly develop all the muscles of the torso. The best exercise for biceps on the horizontal bar is performed by the usual pulling the body up to the crossbar. The grip for developing biceps should be palms to yourself. Pull-ups are recommended to be performed immediately after a warm-up, that is, at the beginning of a workout. The athlete chooses the grip width independently - the wider it is, the greater the load is transmitted to the back muscles. During pulling up at the final lower point, you do not need to fully extend your arms, otherwise this can lead to injury.
Working on the horizontal bar with his own weight enables the athlete to proportionally develop all the muscles of his own body. For those who do not have the opportunity to exercise in the gym, this is the best exercise for biceps. Pulling up with an ordinary grip, that is, with your palms away from you, should not load your hands much, because according to the technique of execution, the thrust of the body to the crossbar is carried out by the muscles of the back - the reduction of the shoulder blades. This must be remembered, otherwise good results can never be achieved.
Muscle building at home
Every second, judging by the reviews on social networks, insists that he pumped up huge hands at home. But it’s worth getting to the truth, completely different facts are revealed. It turns out that a person just bought a dumbbell, barbell and horizontal bar. This is a full-fledged gym at home. However, there are situations that there is no way to visit the gym, there is a problem with the horizontal bars, and there is no sports equipment either.
The best biceps exercise at home is working with weights. It can be bags or plastic bags in which you can put cereals, salt and sugar as weighting materials. It’s a decent shell! On average, the weight of such a "dumbbell" can reach 10-12 kilograms, which is quite enough even for an adult man.
Nevertheless, for independent studies it is worth acquiring, if not dumbbells, then at least an expander. This minimal waste will allow you to more effectively develop muscle at home. An inexpensive expander with the ability to detach the springs to reduce the load allows you to easily develop your body outside the gym.
The expander's possibilities are endless
We found that in order to pump up the biceps, the best exercises with dumbbells can be replaced by working with an expander. Why not get familiar with the workout program now? Thanks to the removable springs, the athlete independently selects a load. Exercise can be carried out with one or two hands, you just need to create the necessary emphasis for the expander.
Many athletes recommend resting on the device with their feet, such a fixation is more reliable than fixing the handle of the simulator on the doors and chairs in the room. There are no special differences from exercises with a barbell and dumbbells when working with an expander. By choosing the right grip and the angle of the brush, you can safely proceed to the plan. Performing the exercise, athletes recommend monitoring the fixation of the expander. A poorly secured treadmill can damage furniture or cause injury to a novice athlete.
A bit about hip biceps
Since we are talking about the development of biceps, you need to know that it is not only on the arms, but also on the legs of any person. Few people are aware that this muscle is as revealing as the lower leg. This is especially true of the female sex. After all, the developed hip biceps allows you to emphasize the tightness of the buttocks. Trying to achieve perfection, girls often perform a lot of unnecessary exercises. Many hip biceps athletes recall too late, revealing a gross disproportion between the torso and the legs.
The development of indicative muscles must be taken care of at the beginning of an athlete’s career. The best hip biceps exercises do not require heavy weight work. The muscle, although large, is perfectly developed at minimal loads and quickly clogs. In order to avoid injuries, it is recommended not to make sudden movements when performing. If classes are held in the gym, then the best exercise for biceps is bending the legs in the simulator lying down. It is enough to perform four sets of 18-20 repetitions per week.
An alternative exercise can be performed both in the gym and at home - deadlift on straight legs. Taking as a weighting dumbbells with low weight and standing on straight legs, you need to tilt the body down. The back should be flat. Raising the housing and lowering is done slowly, without jerking. The program includes 3-4 approaches of 15-20 repetitions.
Conclusion
Having figured out how to quickly pump up your biceps, any athlete can improve his physical shape in a short period of time without much effort. And absolutely all the same, what is the best biceps exercise the athlete chooses for himself. Another important thing is what he is willing to sacrifice to achieve his goal. It's about motivation. If it is not, then the results can be forgotten even with an ideal training program. Only motivation can inspire a person to self-improvement. Many popular sources of information on bodybuilding recommend doing sports with a partner who has more developed body muscles. The race for the leader has always been the best motivation for all novice athletes.