Biceps push-ups from the floor: how to pump up at home and is it possible, photo and exercise diagram

How to pump up your biceps with push-ups?

Powerful arms are the desire of almost every man, and every girl wants sculpted and slender arms. In modern conditions, when every minute counts, not everyone can afford to visit the gym. Moreover, training with your own weight gives tangible results! Therefore, the pressing question arises, how to start biceps with push-ups? And is it possible to do this?

When doing push-ups, you work with approximately 75% of your own body weight! To increase this number and work your arms better, elevate your legs or use weights!

A little anatomy

Before answering this question, let’s take a short anatomical excursion and look at what this muscle is needed for.

The biceps is a biceps brachii muscle that is responsible for rotating the forearm and flexing the arm.
The long head of the biceps is actively involved in flexing the shoulder and moving the arms forward.

The growth of muscle fibers is promoted by an abundance of protein foods!

When doing push-ups from the floor, the main work is done by the pectoral muscles, deltoids and triceps. The back, abs and legs play the role of stabilizer. So is it possible to pump up your biceps with push-ups? If you use it correctly, you can achieve certain successes!

Naturally, the best exercise for the back and biceps muscles is pull-ups, but you can also load the biceps with push-ups.

Bicep push-ups are a huge misconception

The big mistake of many is the opinion that push-ups can make large volumes of the arms, including the biceps. Indeed, in addition to the pectoral muscles, push-ups work the triceps, an antagonist of the biceps. It is the triceps brachii muscle that forms the volume of the arms. But is it possible to pump up your biceps with push-ups? You need to understand the anatomy and function of the muscle.

Biceps push-ups: benefits

There are skeptics who deny that it is impossible to pump up biceps with push-ups. They motivate this by the fact that the biceps play a very mediocre role in this exercise. We can partly agree with them, but there are several nuances.

Firstly , our body loves symmetry, so if one muscle begins to grow, then the other gradually begins to catch up with it. For example, few people work out their calves. If you actively exercise your legs, they will gradually gain volume. The same situation is with the biceps.
Secondly , there are several variations of the exercise where you can include the biceps muscle in the work.

Push-ups bring energy and improve your emotional state, especially if you do them in the morning.

Biceps push-ups at home not only develop strength and muscle size, but also have the following positive effect on the body:

Blood pressure improves;
The functioning of the cardiovascular system is normalized;
The back becomes stronger, pain in the spine goes away;
Breathing becomes better;
Strength increases;
A good mood appears.

Biceps push-ups

As mentioned above, biceps push-ups at home can be done in different ways. The main point in them is the change in the position of the palms. To pump up your biceps, trainers recommend turning your palms towards your legs, that is, moving them slightly in opposite directions.

Doing push-ups this way is quite difficult and even painful. Therefore, a man who has decided to pump up his biceps should know about some tricks that will help make the workout easier:

during push-ups, you should shift your body weight slightly forward;
your hands should be placed as close to each other as possible, but at the same time you need to watch your elbows - they should not be spread in different directions;
To increase the load on your biceps, touch your chest to the floor as you lower.

You can use dumbbells during push-ups. In this case, it is necessary to use reverse capture. And most importantly, you need to make sure they are stable to avoid injury during training.

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An excellent addition to push-ups would be doing planks. To perform it, you should take a pose as before a push-up and stand in it for at least 1 minute.

Types of push-ups with emphasis on biceps

There are 2 techniques in total:

classical;
with a modified position of the brushes.

As mentioned above, our body itself can tighten lagging muscles, so an unprepared person, before doing push-ups with emphasis on the biceps, is recommended to start with the classics.

This will strengthen the joints, ligaments, and achieve certain results in strength and mass. After which you can move on to an effective technique for performing the exercise with a different position of the hands.

Girls have a less developed torso, so any type of push-ups must begin with lead-up exercises.

We get into a horizontal position, taking a lying position;
The palms are under the shoulders, and the legs are 5-7 cm apart;
Legs, back and neck should be fixed in one line, without bending in the lower back;
We lower ourselves, inhaling, to 3-5 cm from the floor, exhaling, we take the starting position;
When performing the exercise, strain your back and abs, and don’t forget to work with your shoulder blades.

If you touch the floor during push-ups, the pectoral muscles will stretch as much as possible. And if you leave a distance of 3-5 cm, the press will work effectively.

Push-ups with emphasis on biceps

The main difference from the classic version is the change in the position of the brushes. The palm turns with the fingers towards the legs. That is, the position of the hand is opposite to the position in the classic version.

This variation effectively focuses on the biceps. To be more precise, the load is shifted to the long head of the biceps. If the tendons and joints are not strengthened enough, pain may occur.

The technique is similar to the classic one, with the exception of a few points:

Move your body weight forward a little so that your arms receive maximum load;
Hands should be positioned as close to the body as possible to prevent elbows from spreading to the sides;
When lowering, you need to touch the floor with your chest, this will allow you to work out your biceps as much as possible.

Don't think that by doing push-ups alone you will get biceps like Arnold or bodybuilding stars. To develop the biceps muscle as effectively as possible, other exercises will be required.

If you have just started training, it is not recommended to start training with biceps push-ups. Many men have a weakness for strong and powerful arms and want to get the same ones as soon as possible. In pursuit of quick results, you can get injured and forget about exercise for a long time.

Do not start this type of push-up until your physical fitness improves. Stretching, tearing, microcracks - all this will leave a negative imprint from improper physical activity.

Adequately and objectively assess your strengths! It’s better to get results slowly and surely than quickly and nothing!

Some practical tips when performing push-ups with an emphasis on the biceps:

Pain and discomfort may occur in the area of the hands, caused by their specific position. To avoid unpleasant consequences, you should turn your palms slightly until they are comfortable and continue the exercise. Gradually shift the angle to achieve the desired results.
It is very important to follow the technique correctly, otherwise you cannot count on results, time will be wasted.
Proper breathing is important for oxygen supply to the blood and muscles. Its violation can lead to fatigue and even loss of consciousness. Under no circumstances should he be detained! This will dramatically increase your blood pressure, after which it will simply become impossible to train.

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Types of push-ups

There are 2 types of biceps push-ups:

Classic - the hands are located in the usual position, the fingers point in the opposite direction from the legs.

Recommended for untrained people. They will strengthen joints, ligaments, increase strength and mass. After achieving success in classic push-ups, you can move on to performing the exercise with a different position of the hands.

With a change in the position of the hands - the position of the hand is opposite to the position in the classic version at an angle of 45 degrees relative to the body.

With this position of the hands, the maximum load is placed on the biceps muscle and effective emphasis occurs.

Sample training program

A very common question is how many push-ups do you need to do to build up your biceps? It is impossible to answer this with certainty. Each person is individual. For some, the biceps muscle grows by leaps and bounds from minimal load, while for others it will have to work hard. Don’t forget about proper nutrition and rest - these are the main factors for muscle growth.

Drawing up a training program to increase biceps with push-ups is carried out by the trainer on an individual basis. But, nevertheless, we can give several recommendations:

The biceps muscle needs to be pumped at least 2 times a week. Those who are prepared can do it 3-4 times.
It is imperative to give rest to restore muscle fibers.
Beginners need to start with 1-2 approaches and gradually increase their number.
To increase strength and mass, you don't need to train all the way.

A sample training plan looks like this:

The first few weeks, 2-3 sets of 10-30 reps;
Over the next weeks we gradually increase the number of approaches;
More advanced athletes can increase the number of repetitions to 50 or more.

When performing the exercise, focus on the following points:

Break between approaches. Rest is important, rest at least 30 seconds between sets to restore muscle glycogen;
Rhythm. Do it correctly and smoothly, without sudden movements;
Breath. Inhale as you lower, exhale as you rise.

Source

Biceps exercises: push-ups

Trying to use push-ups to train your biceps is, in our opinion, a pretty stupid idea. Why adapt the unsuitable? There are other, more suitable exercises for training your biceps than push-ups.

We will talk about these exercises below. In the meantime, let's see which version of biceps push-ups is most often recommended to use (here is a link to this video on Youtube):

As you can see, it all comes down to turning your arms in the opposite direction of the classic push-up position and moving them back as far as possible.

In our opinion, partly this can indeed create a load on the biceps, but this load will be extremely small. The main work will still be done by the triceps, since to train the biceps we should bend our arms, not straighten them. In this embodiment, typical extensions occur.

The only push-up option in which the biceps could actually work (purely theoretically) would be push-ups (similar to those presented above), if the hands (forearms) rested on the floor not perpendicularly (at an angle of approximately 90 degrees to the floor surface), but would be retracted even further. That is, so that the angle between the shoulder and forearm at the elbow joint exceeds 90 degrees throughout the entire range of motion.

In this case, the load on the biceps would really be created, but this option seems extremely difficult to perform. Not even all trained athletes will be able to perform such push-ups, not to mention people with weak or average training. Therefore, this option of push-ups for training biceps cannot be seriously considered.

You should consider other options for biceps exercises that you can do at home (not push-ups).

Under what conditions does the biceps work?

The biceps is a muscle located on the front of the shoulder. It forms a characteristic “can” when the arm is bent and, with proper development, is a source of special pride for its owner.

The function of the biceps is to flex the arm at the elbow joint and rotate the forearm (the part of the arm from the elbow to the wrist) outward (the hand is turned palm up). Also, one of the biceps heads (the long one) passes through the shoulder joint. Accordingly, it takes an indirect part in flexing the shoulder, that is, in moving the arms forward.

It is on these anatomical principles that all exercises with dumbbells, barbells or exercise machines are built, helping to pump up the biceps muscle to the maximum extent possible. Just remember dumbbell curls with wrist supination - you bend your arm with the dumbbell and rotate your forearm outward. I think the principle is quite clear.

What about push-ups? Let's look at all stages of the movement:

You took a prone position. Almost all the muscles in your body, including a little biceps, work in a static mode to stabilize the position of the body. That is, there is no movement in the joints, the muscles do not perform their motor function, but simply tense a little and relax, helping to maintain the body in the position we need and not fall over.
You bend your arms and lower your body down. Is this the right movement? Unfortunately no. The curling of the arms in this phase is not due to the force from the biceps, but due to gravity, which pulls your body towards the ground. The tension that we feel in our arms when lowering our body down is the work of the triceps, which, stretching under control, prevents us from bending our arms sharply and collapsing to the floor.
You lift your body off the floor. The arms do not bend, the forearms do not rotate outward. The chest and triceps work here, the biceps muscles are not even talked about.

Having broken down the exercise into pieces, we see that if the biceps are used during push-ups, it is only as a stabilizer muscle. Is it possible to increase its volume through this work? Unfortunately no. In other words, biceps push-ups are wishful thinking, but in reality they are not effective.

Suitable biceps exercises at home

When it comes to home workouts, we always say that home workouts are far from the best training option. Every time we say that for full training you need to visit the gym, since there is the necessary equipment (barbells, weights, dumbbells, exercise machines, racks, horizontal bars, etc.). Home workouts are only an inferior substitute for training in the gym.

However, the topic of training at home is a very popular one, so we will try to give you tips on how to best train your biceps at home.

So, as we have already found out, we need to choose an exercise in which we bend our arms with effort, and not straighten them. Extension should occur only in the negative phase of the exercise, that is, when we relax the muscles to perform the next repetition. But even these extensions should still occur through controlled relaxation of the biceps.

If you try to come up with an exercise in which this condition would be met, and if we are talking about the fact that you do not have dumbbells or other weights at hand, then the only exercise that comes to mind in this situation is lifting the body by bending the arms from horizontal position up, lying on the floor on your back.

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Benefit

Push-ups have a huge positive effect on the entire body:

strengthen the muscle frame;
develop strength and endurance;
increase muscle volume;
normalize blood pressure;
normalize the functioning of the cardiovascular system;
strengthens the back, reduces pain in the spine;
improve the respiratory system;
improve coordination;
the abdominal muscles are worked out, the stomach is tightened;
blood circulation increases, overall body temperature rises, which accelerates metabolism and active loss of calories and excess weight;
good mood and vigor appear.

A huge advantage of these exercises is that they can be performed at home without special equipment or special clothing.

How to pump up your biceps with push-ups: technique

Biceps push-ups are a controversial exercise; it has both supporters and avid opponents. The former claim that with the correct technique, the athlete can easily achieve an increase in arm volume, while the latter call the exercise useless for this purpose. We have carefully analyzed this issue and come to the conclusion that both sides are right in their own way.

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If you want to know how to pump up your biceps with push-ups, you will have to master two techniques to complete the task, while it is important to supplement your training with strength exercises, consume a lot of protein foods, get good sleep and strictly follow the program. Let's take a closer look at this topic, dispel the myths and list the facts.

Biceps is the biceps brachii muscle, thanks to which a person rotates the forearm and flexes the upper limb

Is it possible to pump up your biceps with push-ups?

Doing push-ups works many muscles, including the biceps. By doing this exercise regularly, you can increase the size of your biceps muscle.

The maximum effect can only be obtained in combination with other exercises for lifting a barbell or dumbbell.

Biceps push-ups are technically difficult to perform. Before performing them, you need to master the skill of regular push-ups: have a good pace, more than 25 repetitions. Also regularly practice strength training with additional weights, such as a weighted vest or backpack.

If you cannot do the exercises a large number of times, then you should do push-ups with dumbbells. If your forearms and hands are not very flexible and strong, it is possible to get injured because these biceps exercises place a lot of stress on the joints of your hands.

Also, in push-ups, breathing skills are required in order to consciously concentrate on the desired muscle, because part of the load will still be taken by the anterior deltoids and pectoral muscles.

Biceps press

You can effectively pump up your arm muscles by changing the position of your palms; according to the general recommendation, they should be spread as wide as possible. At the first stages, this condition may seem quite painful; it can be eliminated by correcting the condition of the elbows. It is important not to move them apart when performing movements. Increasing the load on the biceps can be achieved with as much amplitude as possible during the downward movement. Another way to target the biceps muscle is to use additional weights, such as dumbbells. The equipment is held with a reverse grip; it must be stable, which will prevent injury.

Doing planks is a great workout option before doing push-ups. The pose should be the same as when performing basic movements, but you need to be in this position for at least a minute.

There are many methods of doing push-ups on the floor, the simplest location is on a flat surface. Professionals consider this option not effective enough, but if you combine exercise with proper nutrition, you can achieve success.

Protein should predominate in an athlete's diet. This food will help build muscle mass. The amount of water consumed is of no small importance; proper fluid intake has a positive effect on the quality of muscle fibers.

Biceps push-ups: is there any point in the exercise?

Biceps is the biceps brachii muscle, thanks to which a person rotates the forearm and flexes the upper limb

Anatomical basis for effective training

The biceps, or biceps muscle, lies mostly on the front surface of the shoulder. By bundles of tendons, this muscle is attached to the scapula and to the radius of the forearm. Its anatomical functions are flexion of the shoulder and elbow joints, rotation of the forearm outward (supination). Thus, the development of the flexor muscle, the growth of its mass and volume, is facilitated by loads on the direct anatomical function, that is, flexion of the arms at the elbow and shoulder joints - especially in combination with a supinated (palms up) position and significant weights.

Exercise mechanics

Each stage of the exercise differs in the activity of different muscle groups. For example, when lying down in a static position, almost all fibers work, balance appears, and swaying and oscillations of the body are eliminated. In the absence of movement, the muscles receive little tension, and there is practically no load on the biceps.

The arms start to swing as you bend the elbows, but the downward movement activates the triceps. When at the lowest point, pushing occurs due to the anterior delta. The biceps muscles are activated in the less active phase of the exercise, when in the top position.

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With classic push-ups, the biceps receive the least amount of work and are mostly in a static mode.

Correct technique

Before you can specifically train your biceps, you should learn how to do standard push-ups. This technical element is not considered too difficult. The athlete must follow a precise movement pattern to effectively perform the exercise:

Take a lying position. Lean on your palms. Place them slightly wider than shoulder width.
Fully straighten your body position. The gaze should be directed downwards.
Slowly lower yourself to the floor. To increase the range of motion, you can touch the surface with your chest.
Straightening your arms, exhale and return to the starting position.
Repeat push-ups several times.

You should be comfortable while moving. Watch the position of your torso as well as your hips. Extend your arms fully at the top of the push-up. Work at a slow pace. Many athletes practice fast push-ups, but this speed of movement is best suited only for experienced gymnasts who are developing speed-strength indicators. In our case, it is necessary to develop the muscles themselves.

Technique for doing it at home

Follow this pattern:

Take a lying position, place your hands under your shoulders.
Turn your hands outward and back, pointing your fingers towards your feet.
Press your hands to your body.
Make sure your back, neck, and legs are straight and in line.
Tilt your body slightly forward so that your hands are near your lower chest.
As you inhale, bend your elbows as much as possible.
Go all the way down.
As you exhale, push up from the floor, straining your back and abs, not forgetting to work with your shoulder blades.

To maximally work the biceps, you need to touch your chest to the floor when lowering. When performing biceps push-ups, flexibility in the hands and proper movement of the elbows are important.

For clarity, look at the photo on how to pump up your biceps with push-ups:

The best biceps press option

Biceps muscle activity increases when using dumbbells. The appropriate sports equipment must be taken so that the fingers are pointing forward when gripping. You need to sit on straightened arms, it is important to bring your legs together, and also avoid bending the lower back or moving the pelvis.

From the top position, a downward movement is made, and when bending the elbows, the body must be moved as close to the surface as possible. When straightening your arms, you lift up as if by force.

Plank	1–2 minutes, warm-up
Simple push-ups	25 times, 1–2 sets, warming up
Exercise with dumbbells	12–15 times, 3–4 sets

The greatest effectiveness can be achieved with explosive push-ups from the floor, but technically it is quite difficult to pump up like this; it is better to prepare it with a trainer.

Professionals recommend breaks between sets, which promotes muscle recovery. The speed of movements should be slow, which will allow you to monitor proper breathing, and this factor will increase the effectiveness of the exercises.

With constant practice, you need to acquire additional equipment. Special racks will increase the efficiency of inflation, so they will turn out to be a profitable investment. Conditions for regularity: 2-3 workouts per week, which it is important not to skip, but to increase the number of approaches each time.

What do push-ups do?

The biomechanics of this exercise is such that the main load in this exercise is performed by the chest muscles, anterior deltoids (shoulders) and triceps. In addition, many muscles of the body work as stabilizer muscles, primarily the abs and back.

Beginners should understand that hands like Schwarzenegger's will never be achieved with push-ups alone. The main condition for muscle growth is an increase in their strength and strength endurance. To do this, sooner or later you will have to start going to the gym and use various weights (dumbbells, barbells, weights, exercise machines).

Thus, initially you need to understand that home workouts with push-ups are a good way to get off the couch and start doing some kind of training. Push-ups will provide a moderate load for an untrained body, improve overall physical fitness, help slightly speed up the metabolism, and increase strength endurance. It is likely that by doing only push-ups at home you will be able to increase your arms by a couple of centimeters. Next, your progress will stop if you don’t change anything.

Push-ups are good to perform as morning exercises. Also, if you have a sedentary lifestyle and office work, you can do a couple of approaches during breaks.

Before doing push-ups, do a little warm-up for your joints - twirl your arms at the wrists, elbows and shoulders.

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How to pump up your chest with push-ups? First we should talk a little about the push-ups themselves. If you want to pump up your chest muscles at home, then there is nothing wrong with that, you will get the same result as those who do it in the gym. You won't need much time, and the results will be noticeable within a couple of weeks. But to get the effect, you only need regular training - about three times a week. With the right set of exercises you will get better results.

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Tips and tricks for a beginner

At the initial stages of biceps push-ups from the floor, you will feel severe pain in your hands; the unusual load can cause injury to the joints. To avoid trouble, it is important to place your hands comfortably, and you can gradually move your limbs to the desired position.

If you don’t have practice, it’s better to avoid technically difficult push-ups with dumbbells. A beginner will benefit from a stance that will help bring him into better physical shape. Performing the push-up itself is impossible without the correct technique, so it is important to monitor your own movements and avoid jerking.

Home exercise should be feasible; there are no quick results in pumping up your biceps, so you don’t need to train without rest. Excessive exercise may result in joint sprains and other serious injuries.

Assessing your own strengths should be objective; you shouldn’t strain yourself.

It is worth noting that the main function of the biceps is flexion, so it will be useful to include barbell lifts, dumbbells, and any exercise options with additional weight in your training program. When performing pulling exercises, the biceps will really work well. Training the back muscles is also impossible without the work of this muscle.

Push-ups mainly affect:

pectoral muscles;
anterior delta;
triceps

Different parts of the body can be affected by the following changes:

wide stance of the palms (external pectoral muscles);
narrow stance (middle of the chest);
high position of the body (entire top);
low position when the legs are elevated (the entire lower part).

The Best Home Split Workouts

Back-biceps. In this case, you can do 4 approaches for the back and 2 approaches for the biceps muscle. It is better to train twice a week, and on other days combine the load on the chest and triceps; you can also train triceps and biceps at once. If you change the patterns correctly, then doing push-ups to pump up your biceps will be enjoyable, and you won’t have to stop due to excess strain.

A set of exercises will really help build a man’s biceps, but a beginner in physical education is unlikely to have access to a large number of push-ups. Less than 15 repetitions will not be useful for increasing volumes, and it is impossible to overcome the weights right away. The athlete’s own weight will not allow the target muscles to be fully loaded if they only do push-ups.

Ask your question to the coach:

Biceps push-ups - myth or reality?

We have looked at how to pump up your biceps with push-ups at home, and now we will study the main arguments in support of the feasibility of this exercise.

Have you ever tried to pump up your legs or butt? Surely, at the same time, you actively squatted, jumped, ran, worked out on exercise machines (perhaps you didn’t ignore hack squats), pumping up the necessary muscles. Have you noticed after some time that your calves have also pumped up and become more prominent and voluminous? One way or another, you affected the calf muscles, so they also grew. The same is true with the biceps muscle - the body loves symmetry, if a person pumps the triceps, the biceps also partially works.
If you master the correct push-up technique with a changed arm position, the biceps muscle will receive sufficient load and will certainly grow. However, do not forget about other exercises that pump up the biceps, for example, pull-ups. Below we list analogues in which these muscles are involved.

Thus, if you know how to properly do biceps push-ups from the floor, feel free to apply your knowledge - your goal is quite realistic.

Is it possible to get injured during exercise?

Trainers are often asked the question of how to pump up biceps with push-ups, but they forget to ask about possible injuries and their treatment, which is especially important for beginners who do not know the rules of doing the exercises.

How to pump up your biceps with push-ups without getting injured:

If displacement or rotation of the hands, made for better efficiency and greater load, causes discomfort or a lot of inconvenience, it is better not to use them. This can lead to joint injury and pain in the future.
If a person is just starting to play sports and has not previously used such force loads on the back, arms and shoulders, then it is necessary to exclude complex exercises for the first time until the body adapts to the new situation, and only then make push-ups more difficult.
If you do not follow the advice of experts, you will only waste time, and your biceps will remain in place without increasing in size.
You need to start with simple exercises, using the number of approaches that your body allows.
If a person plans to train at home, he still needs to consult with a specialist or trainer to create an individual set of suitable exercises. Then he will simply follow it, doing workouts at home, with periodic repetitions and several approaches that are constantly increasing.
The age at which it is determined whether it is possible to start training is individual, so visits to doctors and trainers are required for their permission and consultation.

Only sport is the best way to improve health. Moderate loads are not only beneficial for the body, but also create an attractive relief. Be healthy and attractive!

Within the walls of the “YourRevolution1905” club, we are ready to professionally help you tighten your body and improve your physical shape. Whole sets of exercises developed by certified specialists, nutritional recommendations, “smart” weighing and much more, all this will help you achieve your goal as effectively as possible. For the most effective and quick results, you can train individually (one-on-one with a trainer) or in mini-groups of up to ten people. Come to our classes and we will help you become the best version of yourself!