Push-up training method for biceps

Push-ups are an exercise that many people like to do. Push-ups have many functions and also consume a lot of people's physical strength. So what are the methods of push-ups to exercise the biceps? Doing push-ups seems simple, but there are many things to pay attention to when doing this exercise. Next, let us understand what are the training methods for push-ups to exercise the biceps?

The human body has approximately 640 muscles. But influenced by traditional ideas, you will pay special attention to the development of the biceps. They are a small muscle group, and if you don't curl them enough, your biceps will never reach that towering, stunning effect. Those muscular guys never give up curling exercises, they always stick to curling training in their own way. Without hard training, the potential of the biceps will never be tapped. Whether you agree or not, I bet your biceps training is far from adequate. Now, we introduce you to 6 new ways to exercise your biceps, which will allow your arms to grow rapidly while also improving your core muscles, comprehensively enhancing your strength and balance and promoting fat burning.

1 Push-up Hammer Curl

How to do it: Hold a pair of dumbbells with your palms facing each other and start in a push-up position. Maintain this position and curl the dumbbell up to shoulder level with your right hand. Lower the dumbbells to the starting position, alternating between curling with your left and right hands. Do each set for 30 to 60 seconds, increasing the weight with each set, but never use explosive force.

What is the effect? ​​This movement is similar to push-ups and dumbbell rowing. It's just that curls are used instead of rowing. When you lift the weight up, your core muscles have to tighten in order to keep your body stable. This exercise is also very effective in training the abdominal muscles.

2 Kneeling One-Arm Curl

HOW TO DO IT Kneel on the floor holding a pair of heavy dumbbells at your sides. Curl the dumbbells upward and rotate your wrists outward so that your palms face back as the dumbbells are raised in front of your shoulders. Do it 3 times with your right hand, then switch to your left hand and do it 3 times. Alternate left and right for 5 minutes. If you can do 10 cycles in a row, or 30 reps on each side, add some weight.

What effect does the biceps have? They have two functions: flexing the elbow and externally rotating the forearm. Doing external rotation curls with heavy dumbbells can achieve both of these effects. When you do this exercise in a kneeling position, your core muscles have to tighten to maintain balance in order to prevent your body from tilting as your left and right arms move. This move works both the biceps and the core with one move.

3 Lunge

How to do it: Stand naturally with a pair of dumbbells at your sides. Jump up slightly, spreading your legs into a lunge (left leg forward, right leg back), while simultaneously lifting the dumbbells up to shoulder level. Return to starting position, then repeat (right leg forward, left leg back). Do this 10 times, or hold for 20 seconds. When you feel exhausted, switch to dumbbell lunges and do them at a faster pace for 4 minutes. Rest for 10 seconds between sets and do 8 sets in total.

What are the effects? Using light weights for this training can achieve good aerobic effects. Using heavy weights for this exercise is very helpful in improving explosive power. The deeper you squat and the faster your overall movement speed during the lunge, the more stimulation your fast-twitch muscle fibers receive. This movement can comprehensively improve explosive power and endurance, and maximize the body's potential.

The above introduces the training method of push-ups for exercising the biceps. Push-ups are not limited by space and can solve many problems for people. If you have been doing push-ups for a long time and your body has not shown any changes, then it is necessary to change the training method. Don't stick to a certain method, as this will only lead to failure in the end.