Perex : Well-defined biceps are highly visible and attractive, emphasizing the importance of training them to appear bigger and more muscular.
Being one of the most prominent parts of our body, good-looking and shredded biceps are something that will surely grab everyone's attention. Biceps are highly visible, and that makes it all the more important to train them and make them look bigger, better, and more muscular. In this article, we'll take a look at how you can exercise your biceps using your own body weight and what specific exercises you should carry out.
How to exercise your biceps with your own body weight?
Who doesn't want biceps that look great in a tank top, or maybe in a well tailored dress shirt, and can do many impressive things like lift heavier weights? Doing your regular body weight workouts are sure to enhance the muscularity of your biceps, and you don't really require dumbbells and barbells for this!
Exercises such as planks, side planks, diamond and traditional push-ups, pull-ups, and wall handstands are extremely beneficial in boosting your overall physique and enhancing your biceps. Let's take a look at what specific exercises you can do to improve your biceps gains.
What specific exercises and exercise philosophies (schools) exist?
When you're looking to carry out a bicep workout using body weight and no other heavy equipment, these are the seven following exercises that you should incorporate into your daily workout session:
- Planks up and down
- Crunches
- Diamond push-ups
- Pull-ups
- Wall handstands
- One arm push-ups
- Side planks
These will surely assist you in gaining muscularity in your biceps and packing strength in your arms.
What are some of the most common exercises, and how can they be done correctly?
Some of the most common biceps building exercises include crunches, push-ups, planks, and so on. Let's see how you can do them correctly.
Push-ups
To do a standard push up, start by lying face down on the floor with your hands slightly wider than the width of your shoulders. Extend your arms to lift your body off the ground. Verify that your upper and lower limbs are parallel to one another. Now, bring your body closer to the floor by bending your arms and repeat.
To try out something unique after you have mastered the traditional push-ups, you can opt for the one arm and diamond push-ups.
Crunches
Place your hands on the floor by your side. Inhale and contract your abs toward your spine. Now, exhale and lift your feet off the floor. Next, maintain a 90-degree angle as you lift your knees forward and inward toward your chest. You should be able to crunch your abs by tilting your hips inward. Next, maintain a 90-degree angle as you lift your knees forward and inward toward your chest. You should be able to crunch your abs by tilting your hips inward. Finally, slowly lower your feet to the floor and repeat.
You can also try the bicycle crunches and medicine ball crunches after you've mastered this one.
Planks
To perform a full-body workout, sit down, stack elbows, extend legs, and rest your body weight on your shoulders. Squeeze glutes, core, lower back, lats, and rhomboids.
Advantages of bodyweight exercises to strengthen your biceps
Bodyweight exercises to strengthen your biceps have the following advantages:
- They're convenient.
- It can be programmed according to your will, goals, and fitness level.
- Low-cost.
- Low intimidation factor.
- Effective and better for your health.
Disadvantages of bodyweight exercises to strengthen your biceps
Bodyweight exercises to strengthen your biceps have the following disadvantages:
- The progress might be nonlinear.
- Harder to do these exercises if you're heavy.
- Your body dimensions can work against you.
- You run the risk of overtraining and tearing your muscles.
Summary
When you rely on your own body weight to train your biceps, rather than on dumbbells and barbells, it makes working out easier and simpler. Neither do you need to leave your house and go to the gym, nor do you undergo the risk of dropping a 100-pound weight on your toe?
