The best exercise on the biceps with dumbbells, barbell, on the bar. How to quickly pump your biceps: program

Among all the muscles on the human body, only the forearm, biceps and triceps are indicative . No wonder many beginners, just crossing the threshold of the gym, rush to the shells and try to quickly develop the muscles of the hands, imperturbably breaking all the laws of physics and technology in the exercise. The ideology of proportional development of muscles and basic exercises is discarded by beginning athletes. And all right. Want to quickly pump yourself a huge hand? No problem!

Only in a healthy body, healthy muscles

And it's primarily about the warm-up. Any beginner must warm up all his muscles before training. And it means not only hands, but also legs, back, shoulders, neck and chest. Before you find out what the best exercise on the biceps will help to quickly achieve the result, you need to prepare the body for the load. The warm-up not only heats the muscles and joints, it helps to start the pulse rate, increasing blood circulation throughout the body. After a good warm-up, the blood will deliver more oxygen and nutrients to the working muscles, thanks to which the athlete will be able to work longer and longer his muscles.

And in the process of training it is important to remember that the time for rest between the approaches and exercises should not exceed three minutes, otherwise the body will have enough time to go into a state of rest. Any strength training in this case can lead to a trauma that will break the dream of big and strong hands.

Basic Pressing

The best exercise on the biceps is the classical flexion of the arms in the elbow joint. It is carried out in a standing position with a barbell. The neck of the projectile should be straight, ideally for the bench press it is recommended to use the Olympic bench. The palms of the hands are turned towards themselves and tend to the shoulder joint. An important factor in this exercise is the constant tension of the biceps. It is impossible to allow complete relaxation of the muscle at the start and end points. Elbows at runtime should always be near the trunk. At the end of the upper point, they can be fed 5 cm forward, but make sure that the bar is not thrown on the chest with a relaxation of the muscles of the biceps. Weight should be chosen such that to perform the most effective best exercise on the biceps with a bar within 9-12 repetitions.

The muscles of the hands are hammered quickly, so do not give one site more than three or four exercises, in which 4-5 approaches. The training program for the muscles of the hands provides joint loads for both the flexors and the extensors of the elbow joints. In a simple language - together with the biceps it is recommended to pay attention and exercises to the triceps. Complex programs are to be discussed later.

Great opportunities with a crooked neck

The correct name for the curved neck is the EZ bar. This shell is used just for the muscles of the hands. With such a neck can be trained both in standing and in a sitting position. The best exercise on the biceps using a curved fretboard is a bench press on Scott's bench that can lead to injuries, so it's worth to familiarize yourself with the technique before proceeding.

First, it is never necessary to chase a big weight in the biceps exercise, especially in the process of performing on Scott's bench. To achieve maximum amplitude, it is forbidden to lie on the surface of the breast - just point with elbows in the upper part of the bench. At the lowest point, the arms should be completely unbent. Without extra jerks, only the effort of the biceps lifts the bar to the chin. For maximum efficiency, this exercise is recommended to be performed with a partner. On recent repetitions, assistance in detaching the neck from the lowest position will not prevent. Bringing the bar to half of the movement, you can perform a few more repetitions, which maximally load the biceps.

Working with dumbbells

Among the professionals it is believed that the best exercises on the biceps are presses with a barbell, but many will agree that with the help of other shells too it is possible to achieve considerable results. Variable dumbbell lifts on the biceps are performed in two variations - holding them palms up and at an angle of 90 degrees. The latter option is called "hammer", and it is said that it was invented by the notorious Arnold Schwarzenegger.

During the exercise, dumbbells are not allowed to swing, and the whole body is tilted and bent to throw the shells up. Weight should be chosen such that to perform 8-12 repetitions only muscles of the biceps. If you change the grip of the bar of the dumbbells, namely the thumb to move one plane with the others, you can also load the muscles of the forearms. Many athletes use this grip during all the exercises in the hall. In addition to the fine development of the forearms, the athlete has a rigid wrist grip.

Exercises in the sitting position

The best exercise on the arm biceps in the sitting position is the dumbbell press at a 45-degree angle. Using a bench with adjustable slope, you need to fix the angle to forty-five degrees. Sitting on a bench and taking dumbbells, you must always touch the back of the bench with your back and do not change this position until the end of the approach. Legs should be stretched forward, placing feet and knees next to each other, and lowering hands and dumbbells down and relax.

Horizontal grip dumbbells palms up should not change during the exercise. The climb must be carried out jointly. At the end point of the bench it is necessary to give elbows forward and upwards for 5-10 centimeters for better bending of the biceps. Lowering dumbbells in the starting position should be smoothly, without jerking. Be sure to keep the brushes and elbows moving along the entire path of movement as close as possible to the body. This exercise is used by athletes one of the last to maximize the muscle. Accordingly, the weight for it should be selected minimum.

Work with biceps on the block

There are situations when dumbbells of the right weight in the gym are occupied. In order not to wait until they are freed, you can change the exercise to work in the block. Weight in this case is set equal to two dumbbells. The best exercise for the biceps in the unit is to perform with the ropes, which will provide the opportunity to change the angle of the setting of the hands during the press.

Having picked up the necessary weight and having fixed ropes on the bottom block, it is possible to carry out exercise. Having settled exactly in front of the block, it is necessary to choose a comfortable grip, while the thumbs of the hands should be on top, and the elbows are pressed tightly to the body. The press must be performed along the entire amplitude. The hands should be kept in constant tension, not letting the muscles relax at the end points. During the press, the unfolding of the wrists strongly strains the forearm, which for a few approaches gets tired and transfers the entire load to the bicep.

A couple of interesting exercises

Two exercises, which athletes recommend to perform "superset" - on different muscles-antagonists (flexor and extensor) have perfectly proved themselves. That is, the bicep triceps. The best exercises for these muscles are performed using dumbbells. The first in the series on the biceps is the weight of the triceps, standing at the block. Taking the U-shaped bar, it is necessary to fasten it in the upper block. Having established the necessary weight, it is necessary to rise exactly and as it is possible more close to the block. The neck is carried from above. When making extensor movement, you should push the neck down. In this exercise, it is forbidden to spread your elbows to the sides and help with the body.

As a second exercise on the biceps, you can choose a dumbbell press with a hammer grip. It differs only in that the arms should be lifted along the trunk, as close to the shell as possible. It is convenient to perform the press alternately. Alternatively, work with dumbbells on Scott's bench with one hand. Picking up the weight, you need to rest your elbow in the bench and carry the weight lifting to the chest in full amplitude. The best exercises on the biceps, which are used in the "supercell", you need to perform without a break for a rest. Do not be afraid of a sharp drop in weight in the approaches, this is natural, since the muscles are highly clogged.

Alternative development of the biceps on the horizontal bar

The presence of a horizontal bar opens a large opportunity for the beginner athlete. Because it can perfectly develop all the muscles of the torso. The best exercise on the biceps on the bar is performed by pulling the hull up to the crossbar. Hvat for the development of the biceps should be palms to yourself. Pulling up is recommended immediately after warm-up, that is, at the beginning of the workout. The athlete chooses the width of the grip by himself - the wider it is, the greater the load is transferred to the muscles of the back. During pull-ups at the end of the lower point, you do not need to fully extend your hands, otherwise it may lead to injury.

Working on a bar with its weight allows the athlete to proportionally develop all the muscles of his own body. For those who do not have the opportunity to practice in the gym, this is the best exercise on the biceps. Pulling up with the usual grip, that is, with the palms of oneself, should not load heavily the hands, because the technique of carrying out the traction of the body to the crossbar is carried out by the muscles of the back - by the blades. This must be remembered, otherwise good results will never be achieved.

Muscle building at home

Every second, judging by the reviews in social networks, says that he has pumped huge hands at home. And it is necessary to get close to the truth, completely different facts are revealed. It turns out that a man just bought dumbbells, a bar and a bar. This is a full-fledged sports hall at home. However, there are situations that there is no possibility to go to the gym, there is a problem with the horizontal bars, and there are no sports equipment either.

The best exercise on the biceps at home is working with weighting agents. This can be bags or plastic bags, which can be placed as a weighting agent packing cereals, salt and sugar. It's a worthy projectile! On average, the weight of such a "dumbbell" can reach 10-12 kilograms, which is quite enough even for an adult male.

And yet for self-employment it is necessary to acquire if not dumbbells, then at least an expander. This minimal waste will allow more effective development of muscles at home. An inexpensive expander with the possibility of detaching the springs to reduce the load allows you to easily develop your body outside the gym.

The possibilities of an expander are endless

We found out that in order to pump the biceps, the best exercises with dumbbells can be replaced by working with an expander. Why not now familiarize yourself with the training program? Thanks to the removable springs, the athlete chooses his own load. Exercise can be carried out with one or both hands, it is enough just to create the necessary support for the expander.

Many athletes recommend resting on the device with their feet, this fixation is more reliable than securing the handle of the simulator on the doors and chairs in the room. Special differences from exercises with a barbell and dumbbells when working with an expander there. Choosing the right grip and the angle of the brush, you can safely proceed to your plans. While performing the exercise, athletes recommend following the fixation of the expander. A poorly fixed simulator can damage furniture or injure a beginner athlete.

A little bit about the hamstrings

Once it has come about the development of the biceps, you need to know that it is not only on the hands, but on the feet of any person. Few people are aware of the fact that this muscle is just as revealing as the shin. Especially it concerns the female sex. After all, the developed hamstrings allow emphasizing the tightness of the buttocks. Trying to achieve perfection, girls often perform a lot of unnecessary exercises. Many athletes about the hamstrings biceps remember too late, revealing a gross disproportion between the torso and the legs.

The development of exponential muscles should be taken care of at the beginning of the athlete's career. The best exercises on the hamstrings do not require working with a lot of weight. The muscle though and big, but perfectly develops at the minimal loadings and quickly is hammered. To avoid injury, it is recommended that you do not do any sudden movements. If the classes are held in the gym, the best exercise on the biceps is the bending of the legs in the lying simulator. It is enough to perform four sets of 18-20 repetitions a week.

Alternative exercise can be performed both in the gym and at home - deadlift on straight legs. Taking as weights dumbbells with a small weight and standing on straight legs, you need to make the slope of the body down. In this case, the back should be even. Lifting the body and lowering slowly, without jerking. The program includes 3-4 approaches for 15-20 repetitions.

Conclusion

Having dealt with how quickly to pump a bicep, any athlete can easily improve his physical form in a short period of time. And it does not matter what the best exercise on the biceps athlete chooses. What is important is what he is ready to sacrifice for the sake of achieving his goal. It's about motivation. If it is not, then you can forget about the results even with the presence of an ideal program of classes. Only motivation can inspire a person to self-improvement. Many popular sources of information on bodybuilding recommend exercising with a partner who has more developed body muscles. Race for the leader has always been the best motivation for all beginners.