Brachialis: how to pump up, examples of exercises with dumbbells and on the horizontal bar, tips from experienced bodybuilders

How to pump up brachialis? Where is this muscle located? What is its main function? If you are reading these lines now, then you are probably interested in these questions. In this case, we suggest you read our article in which this topic is described in detail. After reading our publication, you will learn how to pump up brachialis and what this muscle is. Interested in? Then we wish you a pleasant reading!

Anatomy

Before you learn how to pump up the brachialis muscle, you need to understand its anatomy. Brachialis is the muscle between the biceps and triceps.

Brachialis refers to those muscles that we can not see (especially when it comes to ordinary people who do not engage in iron sports). Many experts in the field of bodybuilding note that it is this muscle, not the biceps, that takes 60-70% of the load during bending of the arms in the elbow joint. Large and well-developed brachialis, as it were, pushes the biceps up, which purely visually makes the arm more massive and voluminous. That is why you should pay attention to the development of this muscle.

Functions

Its main function is to bend the arm in the elbow joint. The biceps muscle performs a similar function, but the biceps, in contrast to the muscle discussed in the article, can also supine the hand. Due to the anatomical features, both biceps and brachialis share the load approximately equally. When the brush is in the pierced position, then brachialis works more when in the supinated, on the contrary, the lion's share of the load is “eaten” by the biceps muscle. If you tilt the body forward or bring your hands closer to the head, the emphasis shifts to brachialis. Thus, taking into account the above information, you can roughly understand by what principle it is necessary to train it.

How to pump up brachialis? Training Features

The development of brachialis is an integral part of the training of the hands, and therefore there is simply no point in pumping this muscle separately. Brachialis training should be an organic part of the entire lesson plan, as it is a relatively small muscle that gets enough exercise in the basic movements.

When training the back, brachialis is also indirectly included in the work. By making it stronger, you will better progress in exercises for the back, which, in turn, will positively affect its development.

It is also worth avoiding an imbalance in the development of biceps and brachialis, as this can lead to the appearance of pain in the elbow joint, which will restrict movement during training of the biceps.

Best exercises

The best exercises for working out this muscle are deadlift, direct grip weights, spider bends, a hammer and direct grip weights. As some experienced readers might have guessed, in order to build up overall musculature, the first two movements must be performed, but for the accentuated pumping of arms - the last three. It does not make sense to do more than one isolated brachialis exercise in one training session. Do not forget that in movements to the biceps, he also receives a good load.

It is worth adding that if you focus on the development of biceps, then the exercise for brachialis is best performed first. For example, in one lesson, you do an exercise for brachialis with a large working weight, and then perform isolating exercises for biceps in a multi-repetitive style. In the next workout, repeat everything exactly the opposite.

Everything is clear with the theory, now let's move on to practice, namely, how to pump brachialis with dumbbells and other equipment. The information below will be of interest to both those who exercise at home or outdoors, and those who work out in the gym.

Hammer

When it comes to how to pump brachialis at home with dumbbells, this exercise first comes to mind experienced athletes. The hammer is a kind of basic exercise on the hands, since several muscles are involved during its execution.

Technique of execution:

1. Put your feet shoulder-width apart, take the shells, press your hands with your elbows against the body.
2. Without tearing off your elbows, while exhaling, slowly and uncontrollably lift one dumbbell up.
3. At the top point, when the biceps will experience maximum tension, fix this position for about 1-2 seconds.
4. After reaching peak muscle contraction, while breathing in, slowly lower the projectile to its original position.
5. Repeat the same process with the other hand.
6. Perform the required number of repetitions for each hand.

Spider bends

How to pump up brachialis? For some reason, many people forget about such a wonderful exercise as spider flexion. This is a specialized exercise for working out the internal bicep beam, which makes it possible to accumulate the load in the target muscle throughout the entire execution time. This exercise is recommended for athletes who do not have peak biceps or who have a lagging muscle group. It is, of course, worthwhile to understand that the height of the biceps is a purely genetic factor and you won’t be able to lift it with classical arm exercises, but by shifting the load on its various segments, the athlete will be able to visually lift it.

Technique of execution:

1. Sit abdomen on a bench designed for spider bends.
2. Keep your head straight, bring your shoulders forward and, if possible, substitute under your elbows a piece of hair that will not allow them to retract.
3. Vulture grab a little narrower shoulders. Grasp can be either direct or reverse, it all depends on your desire.
4. While exhaling and controlling movement, quickly bend your arms until the peak contraction of the biceps, then lock your hands in this position for 1 second.
5. While breathing in, lower the projectile down to full extension in the elbow joint. The duration of the negative phase (lowering the bar) should be 3-4 seconds.

Lifting a curved bar for biceps with a direct grip

Lifting weights to the biceps is another basic mass gaining exercise that involves several muscles at once during execution. Using a direct grip, the athlete can shift his focus to brachialis.

Technique of execution:

1. Take the curved neck with a straight grip.
2. Straighten, flatten the shoulder blades, keep your head straight, bend your legs slightly in the knee joint so that they do not stop you from fully extending your arms.
3. While exhaling, lift the projectile up, feeling the tension in the main muscle groups.
4. While exhaling, slowly lower the bar to its original position.

In all the above exercises, try not to use cheating: do not jerk and do not help yourself with your body in order to facilitate the exercise. This will significantly reduce its effectiveness!

How to pump brachialis on the horizontal bar?

If you don’t have a gym membership or equipment you can do at home, don’t worry! You can pump your brachialis in the street using the usual pull-ups on the crossbar with a narrow grip.

Technique of execution:

1. Grasp the horizontal bar with a straight narrow grip.
2. As you exhale, pull up.
3. Taking a breath, go down.
4. Repeat the movement as many times as necessary.

Now you know how to pump up brachialis with exercises. We hope that our publication has helped you find answers to your questions. We wish you success in your training!