TOP 6 BICEP EXERCISES FOR MASS-BICEP EXERCISES |6 BEST EXERCISES FOR BICEP THAT DOES NOT NEED ANY EQUIPMENT ARE AS FOLLOW:
1. PUSHUPS
2. CHIN UPS OR PULL UPS
3. BICEP CURL
4.INVERT ROWS
5. PLANK
6. HANDSTAND PUSHUPS
1. PUSHUPS:
push-up is a exercise that primarily targets the chest and to a lesser degree also targets the shoulders, triceps and abs.
The only push-up equipment that you really need is the following: exercise mat. There are however many different push-up variations that you can try out that may require different types of push-up equipment or may even require no equipment at all.
Learning proper push-up form is easy with the step by step push-up instructions, push-up tips, and the instructional push-up technique video on this page. push-up is a exercise for those with a beginner level of physical fitness and exercise experience. Watch the push-up video, learn how to do the push-up, and then be sure and browse through the push-up workouts on our page.
steps to perform pushups are as follows:
- Step 1: Lie on an exercise floor mat, face down.
- Step 2: Press your toes against the floor and place your hands flat on the ground shoulder width apart, fingers extended forward.
- Step 3: Push yourself up so that your arms are nearly extended and your torso and legs are off the floor. This is your starting position.
- Step 4: Inhaling, bend your arms to lower your body and touch your chest nearly to the floor.
- Step 5: Exhaling, contract your chest as you push off the ground and return to the starting position.
- Step 6: Pause for a moment and then repeat for a full set.
2. CHIN UPS OR PULL UPS:
chin-up is a calisthenics exercise that primarily targets the lats and to a lesser degree also targets the forearms, middle back and biceps.
The only chin-up equipment that you really need is the following: chin-up bar. There are however many different chin-up variations that you can try out that may require different types of chin-up equipment or may even require no equipment at all.
Learning proper chin-up form is easy with the step by step chin-up instructions, chin-up tips, and the instructional chin-up technique video on this page. chin-up is a exercise for those with a intermediate level of physical fitness and exercise experience. Watch the chin-up video, learn how to do the chin-up, and then be sure and browse through the chin-up workouts on our page.
steps to perform chin ups are as follow:
- Step 1: Grasp the pull-down bar with your palms closer than shoulder width together.
- Step 2: Keep your torso as straight as you can; your lower back will be curved and your chest will be extended. This is the staring position.
- Step 3: As you exhale, pull your torso upward until your head is level with the pull-up bar. Use your biceps to lift complete the movement. Keep your elbows close to your sides.
- Step 4: Squeeze your biceps for a second and then lower your torso back to the starting position. Your arms should be fully extended. Inhale as you perform this movement.
- Step 5: Repeat the exercise for the number of reps listed in your set.
3. BICEP CURL:
Bicep curls are an isolation exercise that will target just the biceps, so it’s a great option towards the end of your workout session.
Always make sure that when you perform the bicep curl, you use as slow and controlled of a movement pattern as possible.
This will keep momentum out of the equation, ensuring that you are maximally working the muscles.
you can use other type os weight instead of dumbbels,like bricks or anything.
steps to perform bicepcurls are as follow:
step 1: Get into a standing position, feet about hip width apart, holding a dumbbell in each hand with the arms extended by your sides.
step 2: Lock the elbows into the side of the body and keeping the core tight, begin to bend the elbows as you move the weight up towards the shoulder.
step 3: Once the weight is as high as it can go, pause and then slowly lower back down until the elbow is extended again.
step 4:Make sure that you perform the full range of motion with this exercise.
step 5: Many people often ‘cheat’ performing half the rep. Do this and you will miss out on seeing the full benefits this exercise has to offer.
4.INVERT ROWS:
inverted row is a calisthenics exercise that primarily targets the traps and to a lesser degree also targets the forearms, triceps and middle back.
The only inverted row equipment that you really need is the following: smith machine. There are however many different inverted row variations that you can try out that may require different types of inverted row equipment or may even require no equipment at all.
Learning proper inverted row form is easy with the step by step inverted row instructions, inverted row tips, and the instructional inverted row technique video on this page. inverted row is a exercise for those with a intermediate level of physical fitness and exercise experience. Watch the inverted row video, learn how to do the inverted row, and then be sure and browse through the inverted row workouts on our page.
steps to perform invert rows are as follows:
- Step 1: Lie under a bar (smith machine would work best) and grab the bar with an overhand grip that is shoulder-width apart.
- Step 2: Hang down from bar with arms completely straight and heels on the floor. Your body should form a straight line from your head to your heels. This is the starting position.
- Step 3: Begin exercise by contracting your shoulder blades and pulling your chest up to the bar with your arms. Pause, then slowly lower yourself back down. Repeat as necessary.
5. PLANK:
plank is a calisthenics exercise that primarily targets the abs and to a lesser degree also targets the lower back and shoulders.
The only plank equipment that you really need is the following: exercise mat. There are however many different plank variations that you can try out that may require different types of plank equipment or may even require no equipment at all.
Learning proper plank form is easy with the step by step plank instructions, plank tips, and the instructional plank technique video on this page. plank is a exercise for those with a intermediate level of physical fitness and exercise experience. Watch the plank video, learn how to do the plank, and then be sure and browse through the plank workouts on our page.
steps to perform plank areas following:
- Step 1: Assume a standard push-up position. Except instead of resting your weight on your hands, place your elbows and forearms flat on the floor.
- Step 2: Begin exercise by raising hips so that your entire body from your heels to your head is in a straight line. Hold this position for at least 30 seconds. Brace your core as if you were about to be punched in the gut and breath deeply throughout.
6. HANDSTAND PUSHUPS:
handstand push-up is a calisthenics exercise that primarily targets the shoulders.
Learning proper handstand push-up form is easy with the step by step handstand push-up instructions, handstand push-up tips, and the instructional handstand push-up technique video on this page. handstand push-up is a exercise for those with a expert level of physical fitness and exercise experience. Watch the handstand push-up video, learn how to do the handstand push-up, and then be sure and browse through the handstand push-up workouts on our page.
- steps to perform handstand pushups are as follows:
- Step 1: Position yourself with your back to the wall. Bend at the waist. Place both hands on the floor, shoulder width apart.
- Step 2: Kick yourself up against the wall. Keep your arms straight. Your body should be upside down with your arms and legs fully extended.
- Step 3: Lower yourself to the ground slowly, inhaling as you do so, until your head is almost touching the floor.
- Step 4: Push yourself back up slowly until your elbows are completely locked.
- Step 5: Repeat for the number of reps in your set.
- TOP 6 BICEP EXERCISES FOR MASS-BICEP EXERCISES.
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