How to build big biceps? Just check the best bicep workout for mass!
Unlike many muscles requiring study at different angles, the biceps is virtually flat, so when performing the exercises need not monitor for an increase in the working weight and the correct technique.
Many of the exercises, for example, upper back, and include work biceps. It recommended or combine these muscle groups, or train them with a break of at least 48 hours, or quickly come overtraining.
The best bicep workout for mass.
Anatomical exercise the biceps, the closest to the natural movement of the joint, is a bench barbell biceps. The following variations of exercises: bench press the bar forward and reverse grip, lifting dumbbells, lifting on the block.
To make the biceps visually more recommended study inner shoulder muscles which will “push” it upwards. This muscle is included in the job when turning the palm with dumbbells during exercise.
The correct name of the biceps – biceps (1), located below the shoulder muscle (2). Biceps consists of short and long pieces. The first is located in the outer part of the arm, and the second – are somewhat lower. Shoulder muscles located under the biceps, and even though it is not visible, it is visual, it increases the biceps, pushing it up.
Lifting dumbbells for biceps
Starting position: feet shoulder width apart, back straight, abdominal muscles are tense; hands a little wider than your shoulders, palms facing upward holding dumbbells. Slowly raise the dumbbells up and tap the forearm biceps, then pause for a few seconds and lower your arms down. Keep the elbow did not change its position during the exercise.
The rise of the biceps block
Move one step from the blocks with your feet shoulder-width apart, grab the handle unit with both hands, palms facing up. Slowly raise the weight up, then lower. Follow the movement due to the force of the biceps, and arches his body to lift the weight. Make sure that the back was straight, elbow and did not change its position during movement.
Lifting dumbbells “hammer”
Starting position: feet shoulder width apart, back straight, abdominal muscles are tense, slightly bent and stretched along the body hands holding dumbbells, palm facing inward. Without changing the grip dumbbell, slowly raise your hands up, then down. Make sure that the elbow was not close to the body, and did not change its position and move only the forearm.
Bench barbell biceps reverse grip
Performing like a normal press of a bar, but the palm facing down. Need a lighter weight rod, or technique of broken. Slowly raise the bar up, touch the forearm biceps, then pause for a few seconds, and then lower the barbell down. Keep the elbow did not change its position during the exercise.
Sit on the bench, grab a dumbbell in your right hand, secure the right elbow on the thigh. Slowly raise your hand up, feeling biceps work, and engaging in motion only the forearm, but without changing the position of the shoulder and elbow. Hold at the top for two seconds, then slowly lower your hand down.
Curls on the bench Scott
Sit on the bench Scott, lock the elbows, palms hold the post, looking up. Slowly lift your hands to touch the forearm biceps, lock in the top of the movement, then lower the barbell down. Make sure that the bottom of the movement arms were slightly bent and straightened completely. Is not involved in the movement of the whole body – only work hands.
Starting position: feet shoulder width apart, back straight, abdominal muscles are tense; hands slightly wider than shoulders, looking up palm hold the post. Slowly raise the bar up, touch the forearm biceps, then pause for a few seconds, and then lower the barbell down. Keep the elbow did not change its position during the best bicep workout for mass.
Lifting dumbbells on forearm
Sit on the bench, the lower part of the forearm and elbow fixed on her hip, holding dumbbells, palms facing down (forward grip). Raise your hands with dumbbells above the forearm, then slowly lower them as low as possible. Repeat the exercise with the reverse grip, where the palms facing upwards.
How to download biceps?
During exercise the biceps is important that once it comes into operation, and you do not lift weights, straining his body. Forearm – the only body part that should move during the exercise.
Watch out for the position of the elbows – if you put them forward, back bend, if the plant in hand, it will increase the load on the joints. Elbows must be fixed at one point during the exercise.
Safety in the work of the biceps
Do not lift the weight of your wrists straight, otherwise you can damage them. Before taking the post, slightly tilt your wrist down – it will significantly reduce the burden and make the exercise less dangerous.
When all the best bicep workout for mass using the weight, you can focus on the biceps muscles and make movement of the most faithful. Do not try to buy the heavy weights, because improper technique leads to painful injury.