Can push-ups strengthen your biceps?

Push-ups are a sport that we are all familiar with. Can doing push-ups help develop the biceps brachii? This is a topic that many bodybuilding enthusiasts are concerned about. Practicing push-ups can have a good effect on our chest muscles, biceps, and abdominal muscles. In fact, a push-up that seems simple and everyone can do actually has many key points. Let's take a look at it together.

Standard actionsEdit

To achieve a perfect starting position for push-ups, your body must remain in a straight line from your shoulders to your ankles, and your arms should be placed at chest level, with your hands slightly wider than your shoulders. This ensures that each movement works the triceps more effectively.

When doing push-ups, you should take 2 to 3 seconds to fully lower your body, and your chest should eventually be about 2 to 3 centimeters from the ground; then, immediately push up and return to the starting position.

If you can't do a full push-up, you can also get on your knees. This is also a method you can choose when you can no longer complete formal push-ups but still want to continue exercising.

Sports posture

According to body posture, it can be divided into three types: high posture, medium posture and low posture.

1. High-post push-ups refer to an exercise in which the practitioner's body posture is with feet low and hands high, and hands and feet are not on the same horizontal plane.

2. Medium push-ups

(Also known as standard push-ups or horizontal push-ups) means that when doing the exercise, the practitioner's feet and hands are on the same horizontal plane.

3. Low push-ups

It means that when doing exercises, the practitioner's feet are high and hands are low, and the hands and feet are not on the same level.

Hands distance

According to the distance between the hands, it can be divided into four types: super long distance, wide, medium and narrow

1. Super long push-ups

Mainly exercises the outer pectoralis major and biceps. When the elbow angle is greater than 135 degrees, the biceps brachii are mainly used for force

2. Wide-grip push-ups

It is about 1.5 times the shoulder width, mainly exercises the outer side of the pectoralis major, while developing the anterior deltoid and triceps

3. Mid-range push-ups

Slightly larger than shoulder width, mainly exercises the middle part of the pectoralis major (increases thickness), while developing the anterior deltoid and triceps

4. Narrow Grip Push-ups

Smaller than shoulder width, place both hands in front of both nipples, mainly exercise the anterior deltoid and triceps, while developing the inner side of the pectoralis major (chest groove)

Ready Position

From the preparation posture, it can be divided into different hand and foot techniques

Technique: According to the way of supporting the ground with hands, it can be divided into three forms: full palm support, fist support and finger support. According to the direction of the hands supporting the ground, there are three forms: forward, inward, and outward.

1. Full palm

A method of supporting the ground with the entire palm of your hand.

2. Fist

A method of supporting the ground with a clenched fist.

3. Finger Style

Use the first joint of your fingers to support the ground. There are five forms in total: five fingers, four fingers, three fingers (these three form a cone shape), two fingers, and one finger supporting the ground.

Foot technique: According to the position of the feet, it can be divided into two types: two feet together and open. According to the way the feet support the ground, there are three postures: toe posture, instep posture and arch posture.

According to the form of practice, it can be divided into the following types

1. General practice method

Practice according to the movement requirements specified during teaching and training.

2. Weight training method

On the basis of ordinary exercises, place or tie appropriate amounts of weights on the waist, back, legs and other parts of the body.

3. High five practice

After a quick and powerful push, clap your hands once in the air.

4. Flying exercise

It can be divided into two types: stationary and moving. After lying prone, you must push yourself up quickly and forcefully so that your hands and feet leave the ground at the same time, and reach a certain height and distance.

Push-ups can not only exercise our biceps, but also make our bones stronger, promote muscle elasticity, and play a good role in blood circulation. They are also very good for growing teenagers, and can comprehensively improve our athletic ability, making us more energetic and stronger.