Advice 1: How to build a press and biceps

Large and sturdy hands, embossed and elastic press – the dream of every bodybuilder. There are a huge number of exercises to achieve this dream. If it is not possible to train in the gym, there are exercises and home workouts, training on the street.
How to build a press and biceps
The biceps is one of the most important and simplest muscles to train. Pumping biceps you will want the neck, dumbbell or bar.
On the bar exercise is best done in the morning. Before you approach you to do a run about 10 -15 minutes.
To properly pump the hands on the bar you need to:
- Grab the shell of the "female" or reverse grip.
- To catch the maximum number of times in four approaches.
For exercises with dumbbells you will need a small weight. Start with 5kg. Gradually the load needs to be increased.
To train with dumbbells:
- To sit on a bench or stool.
- Pick up a dumbbell.
- Put the elbow on the inner side of the thigh.
- To bend and to return the arm to its original position.
This kind of exercise is carried out for 15 times in 4 sets.
It's easier if there is a gym. In addition to the fingerboard, there are all kinds of simulators, especially for pumping up the muscles of the hands.
For adults, classified as follows:
- To sit on a chair or lean against the wall with his back.
- To take up the neck and start of the flexion movement at the elbow.
- Repeat 10 times four approaches.
Pump up the press – the most simple, does not require additional equipment and shells.
The most common method is to pump the press on the floor or a flat bench.
To learn this you need to:
- Lie on the floor, bend your knees.
Hands to settle behind the head or crossed on your chest.
- To bend at the waist to get his elbows to his knees.
Approaches should be done to four the maximum number of times.
Similarly, you exercise on incline bench. One difference – it increases the amplitude, and therefore the load. If there is no incline bench, you can use the weighting. His need to keep hands behind head.
The press can be pumped on the monkey bars, or uneven bars. In both cases, the meaning is that feet from the starting position you need to pull up to the stomach, or lift horizontally.

Advice 2 : How to build all the bundles of biceps

To pump up all the tufts of the biceps is not so difficult if the right approach to training. For starters, you should know that the biceps is the external and internal beams. Radiation muscle separates it from the triceps. Based on these data, one should choose the most effective exercises for pumping the biceps.
How to build all the bundles of biceps

Helpful information

In sports to pump up the biceps means to maximize its weight, taking into account individual needs. Recommended to pump both beam and radial muscle evenly. In contrast to a power load on large muscle groups, pumping biceps should not be divided into training of strength, shape and mass.

It is understood that training the biceps, overall muscle mass isn't increased. The burden falls on the specific group of muscles. Therefore, formative and basic exercises should be combined. To do it best, alternating between different exercises in training.


Bending hands with a barbell are deemed to have been basic exercise to pump the biceps. It is accented on the internal beam of the biceps as it is more long and strong. That's because to effectively pumped biceps, you must train it. Since the internal beam is the longest, respectively, the amplitude of movements should be wider in contrast to the external pumping beam.

Another useful tip when bleeding the internal beam is the output of the elbows when performing flexion with a barbell. This solution will allow more effective to pump the biceps. During exercise, the elbows should be tightly pressed to the body of the body. While bending and straightening of the arms must be slow. This exercise will allow you to gain the mass of your biceps.

When pumping biceps special emphasis should be paid to training the external beam, as it was originally weaker. By the way, this power
the load is forming a part of this class. In order to uniformly pump the biceps, one should not neglect the study of the external beam.

Unlike internal, external beam shorter. It is recommended to train in a short rapid amplitude. To correctly perform the exercises, in this case, you must shoulder blades together and elbows to try to hold back. Thus, you will reduce the range of motion.

Training exclusively beams, it is possible to pump up the biceps, but it is much better to include training and exercises on radiation muscle. She raises head of biceps up, making them higher, is responsible for the thickness of the hands. The pumping radiation muscle no peculiarities. The only caveat exercises should be performed with perfect technique. But this comment concerns the training of all muscle groups. When you exercise, you should not throw dumbbells or swing weight. Regular exercise and proper technique – the key to success.
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