How to do push-ups to train your biceps

Push-ups, as a common exercise in daily life, are popular among many men. Men all desire to have a strong body and develop muscles and mermaid lines. The push-up posture is simple and can bring us many advantages. It can help exercise different parts of our body. So let’s take a look at the push-up method to exercise the biceps.

Sports posture

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

1. High 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-posture 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)

The above is an introduction to the push-up method for exercising biceps. Be sure to master the little tricks. Otherwise the purpose of exercise will not be achieved. The push-up method is simple and effective, and it is suitable for both men and women. It is very helpful for shaping the body. And you don’t need any tools, you can exercise safely at home.