How to train biceps with push-ups?

Push-ups can be said to be one of the most common forms of physical exercise, and more men do them. In addition to exercising, another important reason why many men do push-ups is that they want to build muscles to make themselves more masculine and stronger. The biceps are the first part that comes to mind when training muscles. How do push-ups train the biceps?

What are the biceps?

The biceps brachii is one of the three major skeletal muscle groups and is a member of the limb muscles. The long head originates from the supraglenoid tuberosity of the scapula, and the short head originates from the coracoid process of the scapula. The long and short heads merge into a muscle belly in the middle of the humerus, descend to the lower end of the humerus, and the integrated tendon ends at the radial tuberosity and the fascia aponeurosis of the forearm.

effect

When fixated proximally, the biceps brachii flexes and externally rotates the forearm at the elbow joint, and flexes the upper arm at the shoulder joint. When fixated distally, the biceps brachii brings the upper arm closer to the forearm. Electromyographic observations showed that the biceps brachii only had obvious electromyographic activity when the forearm was externally rotated with the palm facing forward and the elbow flexed. However, when the forearm is rotated inward, even when the palm is turned sideways to the body or the elbow is bent behind the body, there is little or no potential activity in the biceps brachii. This is also one of the main reasons why biceps exercises basically make the palms hold the equipment forward, located in the superficial layer of the anterior muscles of the upper arm. Function: Flexes the shoulder, elbow and supinates the forearm. When the biceps brachii contracts, the elbow joint flexes; when the biceps brachii relaxes, the elbow joint extends or the forearm hangs down.

Biceps training

When it comes to biceps training, few people do enough sets. People who are afraid of hard training often say that the biceps are a small part and that no more than 9 sets can be performed at a time. In fact, even if you do 20 sets you can't "shock" it, you're just "tickle" it. An efficient shock training requires at least 20 sets, and all 20 sets must be formal sets, and each set must be done to exhaustion.

Superset training rules

The superset training method is particularly effective for increasing the size of the biceps, as it stimulates more muscle fibers and creates better blood flow to the biceps. I use superset training principles in every training session. The following points should be noted when using the supergroup training method.

1. Don't do supersets for every exercise, just the last two exercises of each set.

2. Don't use superset training rules for barbell curls. Because this compound exercise requires

For strong energy and full recovery.

3. Don't do supersets with your biceps with any other body parts besides your triceps. The biceps and triceps have opposite functions, so alternating training them will ensure adequate recovery time. The last exercise of biceps training can be combined with the first exercise of triceps training to do a superset, which is a good transition to triceps training.

4. When using the superset rule to train the biceps and triceps together, you should try to choose exercises with the same force level, such as dumbbell incline curls and single-arm dumbbell flexion and extension, or a combination of seated dumbbell alternating curls and standing behind-the-neck flexion and extension.

5. The only biceps exercises that can be used for superset training are dumbbell curls, incline dumbbell curls, seated barbell curls, and cable curls. In comparison, standing barbell curls are too heavy, dumbbell concentration curls are too light, and machine curls are too isolating.

How to train your biceps with push-ups

Divide push-ups into 4 groups, 15 in each group, with 1 minute interval between each group. Do the exercises slowly, getting up and down slowly, so that the muscles always remain tense. After completing the exercise as I asked, if you can still do it, please increase each set to 20 times, but don't be sad to increase the number of sets. Tip: when doing push-ups, try placing your hands on both sides of your body in different positions up, down, left, and right. You will feel your different unknown muscles being stressed and burning. Can't do pull-ups? Support yourself with your fists, with your back facing the ground. Pull yourself up; the biceps on the inside of your upper arm work when you stretch. Your hands should be shoulder-width apart, preferably next to your ribs and perpendicular to them. This is best done when you're doing a handstand. Push-ups are not very effective for training the biceps, so it is recommended to choose other movements. The biceps are mainly trained by contraction, doing some arm curling exercises with weights, and pushing on parallel bars! Push-ups do not work the biceps. Keep your arms shoulder-width apart and as you lower them, let your elbows move backwards, not out to the sides.

From the above, we can see that the biceps can be trained in many ways. The method of push-ups to train biceps is very simple, just follow it. You must pay attention to some details when practicing, and take both sides into consideration, otherwise the result will be asymmetrical and affect the appearance. To get developed muscles, you must be persistent and persevering. Only those who persevere will achieve ultimate success.