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Try This: 3 Pushup Variations That Work Your Biceps



What You Can Do ?

a standard push targets your pectorals (chest muscles), deltoids, and triceps.

But if you engage your core and activate your glutes, this dynamic move can enhance more than just your upper body.

You can even adjust your technique to target your biceps. Here are three biceps-focused variations to try, alternative biceps-busting moves, and more.

How To Do A Push Up

To perform a standard pushup, get into a plank position.

Place your palms on the floor. Ensure they’re stacked directly underneath your shoulders. Keep your neck neutral, back straight, core tight, and feet together.

To go down, gently bend your elbows — they should flare out at a 45-degree angle — and slowly lower your body to the floor. Make sure you maintain a straight torso and neutral neck.

When your chest reaches the floor, push yourself back up to start through your arms. Pay special attention to your lower back. You don’t want it to sag toward the floor.

Proper form is key to increasing strength and preventing injury.

Positioning your palms and elbows too far apart can result in shoulder pain. And if your lower back sags when you try to rise, it may cause back pain.

If standard pushups are painful or uncomfortable, don’t force it. Certain modifications can help relieve the pressure on your joints and allow you to safely build your strength.

You may find it helpful to practice with your knees on the ground instead of being in a full-body plank. You could also try performing pushups off of an elevated surface, like a bench or step.

How to target your biceps

The biceps brachii muscle — known simply as the biceps muscle (yes, it’s always plural!) — is the muscle on the front of your upper arm.

Its main function is to bend your forearm toward your upper arm. It also aids in turning your palm up and down.

Although a standard pushup doesn’t target the biceps muscle, changing the position of your hands can make this muscle play a larger role in the movement.

1 Close-stance pushup

Moving your hands closer together allows you to target your biceps more directly.

To get moving:

  1. Get into the standard pushup position, ensuring your torso is stiff and your neck is neutral.
  2. Move your hands closer together, leaving just a few inches between them. The closer they are, the harder this exercise will be to perform, so adjust accordingly.
  3. Lower your body to the ground, allowing your elbows to flare out at a 45-degree angle.
  4. Push back to start and repeat, doing as many reps as you can — or working until “failure” — for three sets.

2 Instant Pushup with reversed hands

Moving the alignment of your hands down your torso and reversing their position will produce more of an arm-curling motion. This is key to targeting the biceps.

This is an advanced move, so consider starting on your knees instead of in a full-body plank.

To get moving:

  1. Start in the standard pushup position.
  2. Turn your hands so your fingers are facing the wall behind you. Move your hands so they’re aligned with your mid-back.
  3. Lower down, tucking your elbows in toward your body as much as possible.
  4. Once your chest reaches near the floor, push back up to start. Again, complete three sets to failure.

3 One-armed pushup

Self-explanatory in its name, a one-armed pushup is done with one arm tucked behind your back.

This is another advanced move, so consider dropping to your knees or performing on an elevated surface to start.

To get moving:

  1. Start in the standard pushup position.
  2. Widen the distance between your feet to create more stability, then pick one hand up off the ground and place it behind your back.
  3. Lower down until your chest nears the floor.
  4. Push back up to the start, completing three sets to failure

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