Do biceps grow with push-ups?: The best upper body exercises you can do are push-ups. It targets your chest and shoulders, your triceps, and even your abdominals. Traditional Push-ups are not recommended if you’re looking to build your biceps.
What are the Biceps Brachii?
The Biceps Brachii muscle is located in the anterior portion of the Upper Arm. The majority of the muscle is anterior to the bone. However, the muscle does not attach to the bone.
Attachments Long Head originates at the supraglenoid tubercle of the Scapula, and the Short head originates at the coracoid processes of the Scapula. The bicipital aponeurosis allows both heads to insert distally in the radial tubercle and fascia of the forearm. [Do biceps grow with push-ups?]
Can Push-Ups Really Build Biceps?
Many at-home fitness enthusiasts are focused on building strong and large biceps despite their relatively small size.
This goal is so common that people are always looking for exercises that use body weight to target the biceps. One of these is the push-up.
Push-ups do not have enough power to recruit the biceps effectively.
Push-ups don’t work the biceps due to the arm mechanics. It can be modified to work the biceps more effectively. [Do biceps grow with push-ups?]
What are Push-Ups?
It is essential to know what a push-up is before we can modify it for proper biceps development.
Technically, the push-up exercise is a compound multi-joint exercise that uses the body of the performer as resistance.
This is often done for high-volume sets meant to increase hypertrophy and non-physiological athletic development.
Push-ups play a major role in chest exercises at home. They also have a significant impact on athletic training and bodybuilding programs, as they provide needed training volume to upper body muscles. [Do biceps grow with push-ups?]
How are Push-Ups Performed?
After you have read the instructions, I will give you some tips on how to get deeper into the exercise.
- Start with your hands flat on the ground, directly below your shoulders.
- Squeeze your shoulders and glutes to create tension in the entire body. Your spine should have a straight-lined neutral spine.
- Your elbows should be bent to lower to the floor. You should stop with your chest barely above the ground. Your elbows need to be at a 90-degree angle in relation to your torso.
- You should now be able to lift your elbows in the position of the top.
9 powerful Push-Up Variations best Works the Biceps
- Reverse Grip Push-Ups
- Archer Push-Ups
- Explosive Push-Ups
- Close-Grip Push-Ups
- Diamond Push-Ups
- One-Arm Push-Ups
- Sphinx Push-Ups
- Elevated Pseudo Planche Push-Ups
- Hindu Push-Ups
1. Reverse Grip Push-Ups
Start by doing 2-3 sets of 8-15 reps. Choose your repetitions and sets based on how well you can maintain a good technique.
All fours with toes and knees bent and on the floor. Your hips must be higher than your knees. Your hands should be shoulder-width apart.
Rotate your shoulders outward and grip the ground to activate your lats. You can do this by straightening your legs and lifting your knees off the ground. Your legs should be at hip width or slightly wider.
Engage your core while pre-tensioning your shoulders and hips. Your ribs and pelvis should both be tucked in. Squeeze both your glutes and quads.
As if holding an egg beneath your chin, keep your chin tucked in throughout the exercise. This is the starting position for all repetitions.
Bend your elbows and pull your chest towards your hands. As you lower yourself toward the floor, your shoulder blades will retract.
Your upper arms should be at the same level as your back. Your elbows and wrists should both be at 45 degrees from your body. At the bottom of each movement, pause.
Keep your chest near the ground, and while keeping your arms straightened, push your hips forward. Sit your pelvis back, bending your knees and hips to push them towards your feet.
Keep your arms straight and shift your weight to your lower body. Stop at the bottom.
You will end up in the push-up position if you straighten your knees and hips. Repeat the reverse push-up as many times as you like. [Do biceps grow with push-ups?]
2. Archer Push-Ups
The Archer push-up is a great way to lift a greater percentage of your body weight with just one arm while still allowing the other arm to help out if needed.
Begin in the “up push-up” position with your arms wider than shoulder width.
Keep your body in a straight line. No sagging hips
Push-ups are performed alternately using the dominant side of the hand.
Bring your body to the right by bending your right elbow and straightening out the left arm.
Bring yourself back to the middle.
Lower your body to the left by bending the elbow on the left and straightening out the right arm.
The angle between the pushing (bending) arm and the torso will determine the variation of this exercise.
The target muscles for the anterior deltoid and triceps are the muscles that the arm pushes very close to the body.
The pectoralis minor is the muscle that is targeted when the angle is between 30 and 70 degrees.
The elbow position between 80 and 100 degrees away from the torso may cause both acute and chronic injuries to joints and tissues. Stay in the safe area!
The angle between the elbows and the torso changes the target muscle. [Do biceps grow with push-ups?]
3. Explosive Push-Ups
The explosive push-up is for those who love push-ups but want to take it up a notch and try something new. Fizz Up users with a higher level of fitness are better suited for this exercise.
This exercise is included in our ” Becoming an Athlete Workout Program” because it will help you build strength throughout your body and improve your technique for more advanced fitness training.
This will transform your body into an athletic powerhouse capable of handling any physical challenge.
Start position: Push up the traditional position.
The correct movement: Lower your chest until you touch the floor. Then, with explosive force, push off the ground so that your arms leave the floor a little.
Be sure to land gently before returning to your starting position. Repeat the exercise to complete the set.
4. Close-Grip Push-Ups
Start by doing 2-3 sets of 8-15 reps. You should choose your repetitions and sets based on how well you can maintain your technique.
All fours with toes and knees bent and in contact with the floor. Your hips must be higher than your knees. Your hands should be a few inches apart. Shoulder blades should be pushed away from the spine.
Rotate your shoulders outward and grip the ground to activate your lats. Straighten your legs and lift your knees off the ground to get into a plank position. Your legs should be at hip width or very close together.
While engaging your core, inhale and then exhale to pre-tension your shoulders. Your pelvis and ribs must be tucked in. Squeeze both your glutes and quads.
Your chin must remain tucked in throughout the exercise as if holding an egg beneath your chin. This is the starting position for all repetitions.
Bend your elbows to lower your chest towards your hands. As you lower your body toward the ground, your shoulder blades will retract.
Reduce your body so that your upper arms are at the same level as your back. Your elbows must be in close proximity to your body. At the bottom of each movement, pause.
As you maintain your alignment, begin the upward movement while squeezing both your chest and elbows. As you reach the top of the exercise, your shoulder blades will protract.
Finish by squeezing both your chest and triceps. Repeat the exercise for as many reps as you desire. [Do biceps grow with push-ups?]
Read Also: Can you build biceps with just dumbbells?
5. Diamond Push-Ups
You’ll get the most out of your diamond push-ups if you learn how to do them correctly. Erik explains how to do the exercise.
Start on all fours and form a diamond with your hands directly above your chest. Your thumbs and index finger touching should form the corners of the diamond. Step backward with both your feet and straighten your knees in a plank pose.
Bend your elbows and allow your body to descend until your hands touch your chest. Keep your body in a straight line, from your head to your heels. Your elbows should be at your sides.
Keep your arms straight, and engage your core. Press through your palms. Your elbows will straighten, and you’ll be able to return to the plank position. [Do biceps grow with push-ups?]
6. One-Arm Push-Ups
When you drop into a series of one-arm push-ups, it sends several different messages. The first is that your upper body strength will last for days.
Second, you are not afraid to work hard. Learning how to do a push-up with one arm takes balance, coordination and lots of practice. You’re also a show-off.
- In a push-up, place your hands slightly wider than your hips apart and your shoulders over your wrists. Maintain a straight line from your head to your feet.
- While maintaining tension in your entire body, raise your left hand from the floor and bring your left arm behind your back.
- Lower your body by bending your right elbow.
- To return to your starting position, press away from the floor.
- Do equal reps on both arms. [Do biceps grow with push-ups?]
7. Sphinx Push-Ups
Sphinx push ups may not be a difficult exercise, but they require some focus and practice to do them correctly.
You will need to begin in the High Plank Position with your hands in front of your shoulders.
Continue by bending your elbows and lowering yourself so that your forearms are touching the ground. Maintain tension in your arms in this position.
Your elbows should be directly underneath your shoulders while in this position.
Push back through your hands to return to your starting position. Make sure that your elbows do not flare out.
You can count one rep every time you return to high plank. Repeat this for the desired amount of reps.
You can also check out the Freeletics App to see Sphinx push-ups at different speeds and angles.
8. Elevated Pseudo Planche Push-Ups
Start by doing 2-5 sets with 3-8 repetitions. You should choose your repetitions and sets based on how well you can maintain your technique.
All fours with toes and knees bent and touching the floor. Your hips must be higher than your knees. Your hands should be wider than your shoulders and rotated away from your body.
Grab the ground and rotate your shoulders to engage your lats.
Straighten your legs and lift your knees so that you are in a plank position.
Press your legs together. While engaging your core, pre-tension your shoulders while tucking your hips. Your ribs and pelvis should both be tucked in.
In the push-up, move your body forward by moving to your toes while squeezing both your glutes and quads. As your upper body moves forward, squeeze your chest and shoulders.
Lift your feet and engage your core. Maintain full-body tension. As if holding an egg beneath your chin, keep your chin tucked in throughout the entire movement.
Your hands should be straight, and your shoulders should be in front of them. From your head down to your feet, your body should be in a straight line. This is the starting position for all repetitions.
Bend your elbows while balancing with your feet off the ground. Pull your chest towards your hands. As you lower towards the elevated surface, your shoulder blades will retract.
Your upper arms should be parallel to your back. Your elbows shouldn’t be more than 45° away from your body.
As you maintain your alignment, begin the upward movement while squeezing both your chest and elbows. As you reach the top of the exercise, your shoulder blades will protract.
Finish by squeezing both your chest and triceps. Repeat the planche-push-up as many times as you like. [Do biceps grow with push-ups?]
9. Hindu Push-Ups
The Hindu push-up is also called dand. It’s a complex exercise that involves multiple parts. This intense push-up is adapted from yoga moves and is popular among Indian wrestlers.
- The Hindu push-up is similar to a push-up but engages the glutes, quads, and spine.
- On all fours, get down to a tabletop.
- Keep your head, neck, and back straight while you lift your butt into the air.
- Straighten your arms, legs and toes into an inverted V.
- Inhale, bend your elbows and lower yourself to a low plank.
- In a diving movement, scoop your head and shoulders up and forward.
- Keep your pelvis near the floor, look up and straighten your arms.
- Return to the V position by lifting your hips and butt.
Conclusion:
The chest, shoulders, and triceps are the primary targets of push-ups. However, certain variations of push-ups–such as reverse-grip, archer and pseudo-planche push-ups can engage the biceps.
Still, they are not the most effective for building bicep size. Pull-ups and chin-ups should be part of your routine to maximize bicep size. [Do biceps grow with push-ups?]
Do biceps grow with push-ups?: FAQ
1. How often should I do push-ups to see biceps growth?
Ans: To increase muscle mass, do push-ups that target the biceps three to four times per week. For real results, increase the difficulty gradually.
2. Do push-ups replace bicep curls?
Ans: No. Biceps curls is an isolation exercise designed specifically for bicep Hypertrophy. Push-ups are primarily targeted at other muscles. Curls, resistance bands, and pull-ups are all great exercises to increase bicep size.
3. Can doing more push-ups increase arm size?
Ans: Push-ups improve overall strength and definition but won’t increase biceps unless combined with pulling movements and progressive overload.