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In every gym that you go to, you will see people pumping their
biceps. Biceps along with the pecs and abs are sometimes called
vanity muscles because they are the most visible and therefore
commands the most respect. Invariably, when you ask someone to show
you his muscles, he will probably flex his biceps.
Before we discuss biceps development, I want to point out that
the biceps make up only one third of your upper arm with triceps
the other two-thirds. So to have an impressive arm, you must build
your triceps too or the effort on your biceps will not show good
results. Many people fail to realize this and that is why you see
them doing curls after curls without much improvement. We will
touch on triceps exercises in another article. For now, let's talk
about biceps.
Here are some exercises that will blast your biceps. Most of you
would have done some or all of these exercises. The question I am
asking is, are the exercises done in the correct form and
techniques because if they are not, you will most likely be wasting
your time as your biceps will not grow to its full potential.
Perform each exercise for 3-5 sets once or twice a week and at reps
between 6-10, but make sure that at the high end of the reps, you
will not be so fatigued that you can't perform another rep in good
form.
a) Standing Barbell Curl/ EZY Bar
You can perform this exercise with either a straight bar or an
ezy bar. This is a great mass building exercises for your
biceps.
Stand with feet shoulder width apart and grasp the bar with an
underhand grip, hands should also be about shoulder width apart.
Curl the bar up slowly focusing intensely on the biceps
contraction. Do not swing or use momentum to curl especially at the
later stages when your biceps get weaker. Never swing or move your
body, only your arms are moving. Keep your elbows locked to the
side of your body and do not pivot them.
Then lower the weight, taking 3-4 seconds resisting the weight
on the way down to emphasize the negative part of the exercise.
Never let gravity pull the weights down.
At all times, do not curl or bend your wrist which must always
be in a straight neutral position.
b) Incline Dumbbell Curls
This exercise will hit different fibre in your biceps and gives
you the peak bicep look.
Sit back on an incline bench holding a dumbbell in each hand,
keep your elbows well forward throughout the movement, curl the
weight upward and toward the shoulder level. Then squeeze your
biceps hard at the top position. Lower the weights again, slowly
under full control. The speed and techniques are similar to what
was described earlier.
c) Preacher Curl
Similar to barbell curl but using the preacher curl station.
This is an excellent bicep peaking isolation exercise.
d) Hammer Curl
Hammer curl gives your biceps the full look and your forearms
are also working hard.
Similar to incline dumbbell curl except you will be using the
hammer grip on the dumbbell like holding a hammer knocking nails in
and standing up instead of sitting down.
e) Build Biceps Tips
Focus on the movement of your biceps all throughout the motion.
Don't lift weights that are too heavy that will compromise your
form and techniques to show off.
By slightly turning and squeezing, you'll build more peak on
your biceps. Like all exercises, pose and stretch the biceps
between sets. This is to flush out lactic acid and help your biceps
recover better for the next set.
Remember to change the order of the exercises you perform after
6-8 weeks to shock your biceps into new growth and watch those arms
grow!
Chris Chew is a personal trainer of fashion models, male pageant
winners, actors and other celebs. More free fitness tips here. Lose
fat build muscles fast free fitness tips Free Fitness Tips
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