Large and embossed biceps is one of the main indicators of strength and overall development of an athlete. In addition, its volume is often paid attention to the regulars of beaches and various youth parties. At the same time, many young people are unable or unwilling to regularly attend the gym. Therefore, they wonder how to pump biceps on the horizontal bar at home.
Classes on the crossbar are useful not only for beginners or those people who do not go to the gym, but also experienced athletes. Muscles need to be pumped at different angles and using different weight weights, so pulling up can serve as an additional good exercise for developing biceps.
What is biceps for?
The biceps, or biceps of the shoulder, is responsible for bending the upper limb. It is necessary to perform traction movements, which are performed using most of the muscles of the upper half of the body. Most often, thinking about how to pump biceps on the horizontal bar, a person does not even know that developing it, he not only strengthens the upper arm, but also trains the muscles of the forearm, as well as the broadest muscles of the back.
Unlike extension, almost all types of flexion of the elbow joints to one degree or another train the biceps of the shoulder. If a person needs to lift something, squeeze it, pull it closer to himself, his biceps will do this work. Therefore, there is a need for its development and strengthening.
Exercises for biceps on the horizontal bar
When thinking about whether you can pump on the horizontal bar, you should understand that in fact the crossbar does not allow you to use more than one movement to pump your biceps. This movement is a pull-up. But there are several varieties of it, with the help of which each person can develop or tighten exactly that part of the biceps muscle that needs additional study.
Pulling up is an exercise that can be performed in different conditions. This applies to the method of grabbing the hands, the distance between them and the use of additional weights.
The biceps has a heterogeneous structure and is divided into external and internal parts, as well as the upper and lower heads. If you need to work out the external part, then this is quite simple. Use a narrow grip at which the distance between the hands is only a few centimeters.
Answering the question of how to pump biceps on the horizontal bar from the inside, it is worth noting that it can only be pumped by grabbing the bar from above. This is due to the fact that if the hands are wider than the shoulders, then pulling the grip from the bottom, that is, palms to yourself, is a very uncomfortable exercise.
In addition, such a grip involves the active participation of the latissimus dorsi, which significantly reduces the load on the hands. However, this property does not extend to the forearms - no matter how wide you spread your arms on the crossbar, the efforts of the hands to hold your body in a dangling state will be the same.
Now we will figure out how to pump up the biceps on the horizontal bar by changing the position of the hands. If the grip is carried out in such a way that the palms are directed towards you, then the shortest biceps head experiences the greatest load, allowing it to increase its height and diameter. By its properties, this exercise is close to isolating.
If the palms are pointing away from you, then in this way you lengthen the biceps muscle, moving it evenly closer to the elbow joint. Since experienced athletes are often keen on insulating exercises, regular pull-ups will benefit them and allow them to add length to the large transverse volume of the biceps , which will ultimately increase its mass.
We have discussed the basic principles of home training of the biceps of the shoulder. So now, understanding what you are doing and why, you just have to find the time and pump up your biceps on the horizontal bar. Usually, about a hundred pull-ups are enough for this in one day.
Once upon a time, my trainer told me: “If you want to have a wide back and pumped up biceps, pull yourself up always and everywhere. For this, a horizontal bar, horizontal bar, tree branch and just a ledge of reinforcement in the wall are suitable. ” As a result, in just one summer, I almost tripled my performance, and instead of nine times I was able to pull myself up 25.