Body-weight bicep exercises use the weight of your own body to increase the muscle mass of the biceps.
There are a number of common exercises that achieve this.
Below are three of the top training exercises to achieve the best results by using only the weight of your body:
1. Push-ups
Push-ups are probably one of the oldest and well-known exercise that works the biceps as well as other muscles in your body.
The exercise is relatively simple although keeping your body straight without sagging or curving your back can be a challenge.
Lie flat on your stomach on the floor placing each hand below each shoulder with the elbows bent upwards toward the ceiling.
Place your feet in a vertical position shoulder width apart with the toes curled under and gripping the floor and heels toward the ceiling.
Push your body weight upwards by fully extending your arms.
To target the biceps to a greater degree, place the feet on a surface that is elevated above the level of your shoulders when your arms are fully extended in the push-up position.
This distributes your body weight to the front and therefore provides a better workout for your biceps.
2. Pull-ups
For these types of body-weight bicep exercises, you will need a stable horizontal bar placed at a height that can be grasped with your hands when your arms are fully extended.
There are a number of different variations of the pull-up each designed to work different muscle groups as well as areas of the bicep.
The most basic form is the chin-up. Grab the horizontal bar with your palms facing towards you and pull your body upward until your chin is above the horizontal bar.
Bend your legs at the knee with your feet crossed and hold the position for a few seconds. Lower your body to the ground keeping your knees bent in a slow and controlled manner (do not touch the floor).
Repeat the chin up.
Isometric chin-ups require the position where your chin is above the bar to be held for as long as possible.
Negative or eccentric pull-ups don’t allow for full extension of the arms between each chin-up.
Commando chin-ups require that you are perpendicular to the bar rather than facing it with hands placed side-by-side and both thumbs facing towards you.
You will then pull your head up on one side of the bar and then the other.
It is recommended to start with the basic chin-up before progressing to more advanced techniques.
3. Monkey Bars
Monkey bars are a great way to develop biceps.
Simply place both hands on the monkey bars with your arms extended and your feet off the floor.
Release one hand and grab the next bar and repeat with the next hand and then again with the other until the end.
Greater spaces between bars can provide a greater challenge and workout for the biceps.
It is recommended to do between 10-12 repetitions of each exercise with a break of about 2 minutes between sets of 2 or 3.
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