The biceps is a large, highly visible muscle in the front of the shoulder. Many athletes put a special emphasis on her training. The main function of the biceps is to flex the arm at the elbow joint. That is why exercises for pumping it up consist of this movement.
It is necessary
- - horizontal bar;
- - barbell;
- - dumbbells.
Instructions
Step 1
The most common exercise for pumping up biceps is push-ups from the floor. To do it, take a lying position. Place your hands shoulder-width apart. Watch your back, it should be flat and not bend. Gradually lower yourself, bending your elbows. Try to touch the floor with your chest. Slowly rise to the starting position, contracting your biceps. Do 10-12 push-ups. Over time, the load can be increased by adding the number of approaches.
Step 2
You can build biceps by doing barbell exercises. Stand up straight. Place your feet shoulder-width apart. Gently grip the barbell with your lower grip. Press your elbows firmly against your sides to better isolate your biceps. Raise the barbell slowly to its maximum height. Lower the projectile down. Repeat the exercise 10-15 times. Make sure that only the forearms move when doing the lifts. The elbows in this case must remain motionless.
Step 3
Another effective exercise is lifting the barbell with an emphasis on the elbows. In this case, take the projectile with an upper grip. Place your forearms on a flat surface. Move your elbows as close to your body as possible. Raise the barbell gently. The arms should be at their maximum height at the moment. To load the biceps, lower the barbell smoothly, without jerking. Do 10-15 repetitions.
Step 4
The horizontal bar can also quickly pump up biceps. To do this, grab the bar with your bottom grip. Slowly pull your upper body up. Try to touch the bar with your chin. Gently lower yourself down. Repeat the exercise 10-12 times.
Step 5
Build your biceps using dumbbells. One of the popular exercises is concentrated lifting. Sit on the bench. With one hand, place an emphasis on the knee, in the other take a dumbbell. Make a slight tilt of the body. In this case, the back should be flat. Slowly bend your arm from the dumbbells towards your chest. Try to tense your biceps as much as possible. Gently return to the starting position. Repeat the exercise 15-20 times on each arm.
