Build Bigger Guns – 4 Bodyweight Exercises For Biceps
February 20, 2012 by admin
Filed under Dumbbell Exercises
Article by Adam Nicholson
Building big biceps are associated with hitting the gym and cranking out numerous sets of bicep curls.
But you can also build bigger biceps from home by using bodyweight exercises.
Here is a selection of bodyweight exercises that will help you build bigger biceps from the comfort of your own home:
Chin-Ups For Biceps. This requires the use of a pull-up bar or some sort of bar that will support your body weight. Installing a pull-up bar in your home is relatively inexpensive and you just need to place the bar between a sturdy door frame and screw it in place. Grip the bar with your palms facing towards yourself, and then slowly pull yourself up until your chin touches your fingers. Exhale as you pull yourself up and inhale on the way down. At first chin-ups can be very hard and you may struggle to do just a few. Start off trying to reach 6 reps, and slowly build up the reps over time.
Pull-Ups For Biceps. These are like chin-ups but the main difference is in the pull up bar grip. With chin-ups your palms are facing towards you, with pull-ups your palms face away from you. Also, with pull-ups you adopt a much wider grip (thus the term wide grip pull ups) that is shoulder width apart. In addition to working the biceps, pull-ups give the back muscles a great workout as well. Slowly pull yourself up as your exhale, and then inhale as you lower yourself (at an even slower pace). Mix-up this back and bicep bodyweight exercise by experimenting with different grips. Close grip, wide grip, medium grip and reverse grip pull-ups all focus on slightly different muscle areas. Also change up the tempo every now and then to shock your body into action.
Push-Ups For Biceps. The old classic bodyweight exercise that everyone thinks about when they refer to chest and bicep bodyweight workouts. Push-ups work many muscle groups at the same time including the chest, triceps, back, abs, biceps and shoulders. It is a great all round exercise. Keep your back straight throughout the exercise and concentrate on slowly going through the movement, working all those muscle groups. For best results do this exercise slowly and steadily increase the repetitions that you do on a weekly basis. A great way to spice up a push-up is to put weights on your back.
Bicep Curls Without Weights. A bicep curl typically involves using dumbbells and barbells at the gym, but it can also be done without using weight lifting equipment. You just need to get creative and find your own replacements for the resistance. Popular make-shift weights include sandbags, empty milk-jugs full of water or sand, and also backpacks full of books. You do not need to go to the gym to build big biceps, you just need to find any form of heavy weight that you can use to stimulate muscle growth.Aim to do slow and steady reps of this exercise. For maximum muscle growth aim to reach failure after around 6-8 reps. As your biceps get stronger, keep increasing the resistance to make sure you keep reaching faillure within the 6 to 8 rep mark.
So there you have 4 of the best bodyweight exercises for biceps that can help you build muscle without weights. They key is now to go away and put these to action.
Remember, not having access to the gym is no excuse for not building bigger biceps. You can do bicep exercises at home!
For a complete home workout routine to help you build biceps without weights and sculpt a lean physique, check out: MuscleWithoutWeights.com. The site was set up by Adam Nicholson to spread the word about the benefits of bodyweight exercises.
