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How to Build Big Biceps at Home (NEVER DO THIS)

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Rating: 4.0; Vote: 1

the triceps. If you break down any pushup movement you will see that the work is being done to overcome the flexed elbow position to get your elbow into an extended or straightened position. This is crucial to understand. Overcoming a resistance to elbow extension is a accomplished by the triceps not the biceps. It doesn-t matter that your elbow is in a flexed position at the bottom of the home exercise. That is happening for free. The downward force of gravity is going to drive your body down flat to the ground without any extra help from your muscles. So it helps to break down the real function of the biceps to better understand what is happening here. First, and most important, the biceps muscle has the ability to flex or bend the elbow (bring the hand closer to the shoulder by bending the elbow joint. As mentioned, while this bent position is achieved at the bottom of the biceps pushup you are not actively working to get into this position. Your body is simply dropping to the floor and giving into the force of gravity to get here, diminishing any work being done by the biceps. Second, the biceps has the ability to supinate the forearm. Once again, while the forearm is in a position of supination (facing forward) at the bottom of the exercise it doesn-t mean that it was actively contracted to get into that position. As a matter of fact, you are actually locking your forearm into this forward facing position by placing your hands on the ground, further negating any active contraction of the biceps to keep you there. Third, the biceps are capable of weak shoulder flexion. This is the only element of the three that might even remotely be taking place in this biceps home exercise variation. That said, even here however you are not flexing the shoulder to shoulder level at all but simply taking it from a position of great extension behind the body to one in less extension (thereby flexing it somewhat to get to the finish position. Nonetheless, the amount of biceps contraction that contributes to this is minimal at best. The only thing the biceps can contribute, however minimally, is to the stability of the body during this home exercise. If you think about it, the tendency would be for the body to lose balance and tilt forward at either the top or bottom of the movement. This is because the hands are placed back towards the hips, shifting the center of gravity backwards and creating the tendency to be off balance to the front. What the biceps would do here is simply try and contract to pull your body backwards and rebalance the center of mass. The problem again however is that the biceps cannot do this since the hands are unable to move or slide on the ground, meaning that there is no active shortening of the elbow. Once again this minimizes any real significance of the muscle. If you are trying to build big biceps at home you need to look elsewhere. The first place you can look is to other bodyweight exercises for biceps if you lack any equipment. There are a few to pick from. The key element to all of them however is that they resist elbow flexion not extension. Realize that all of these, while options, are decent but inferior to things you can do with a pull-up bar. With a pull-up bar, things like chinups, weighted chinups, eccentric chins, biceps chin curls and even one armed chinups are exercises that can be done to build big biceps without ever needing to step foot in a gym. The key is understanding what it is you are trying to accomplish with the home exercises that you are using and that is when all new arm gains and big biceps can be achieved. If you are looking for a complete program that requires no equipment at all and uses just your own bodyweight for the resistance, head to athleanx. com and
Date: 2022-04-22

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Comments and reviews: 10

CreativiTimothy
I'm like Jeff when it comes to psychology. Apologizing but adding -if- or -but- in the sentence? You're doing it wrong. Saying -I never said you were x- when someone tells you they were hurt by what you said. You're doing it wrong. Giving unsolicited advice when a person vents to you without asking for advice. You're doing it wrong.
But making sure you're not doing the wrong thing will prevent you from hurting yourself in the case of Jeff, and prevent you from hurting others in the case of my examples. It takes a bit of ego drop and an open mind to science like listening to Jeff to become a better athlete. Same with becoming less of a narcissist/jerk.
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FromHolland
With these push UPS, you shouldnt put your hands complete tot the back but Just like 90 degrees. Also, use wristbands if IT puts too much tension on your wrists. I personally highly recommend this push up for strength in tricep, shoulder back and chest. Very compound movement.
When u start, start with Ur hand under shoulders and to the side, so u get used tot push UPS wirh Ur hands like this.
When IT gets easy round 20 reps straight, start going back with Ur hands or lean forward with shoulders a bit till u do 20 of these. Go on like this
. build IT carefully and its a great exercise.
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MALIK
You know Mr Jeff know it all Cavaliere, l have watched many of your Videos over the years, you talk like you created the right and only way to do bodybuilding. Well l am in my 50'S and l have been doing push ups since l was in my teens, l started doing Pseudo push ups/Bicep push ups hands facing out to the sides. Well Jeff my Triceps and my Pecs have blown up, l think different exercises work different for different bodies.
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Scribbly
But if you just turn your wrists outward and focus on leaning forward during the lockout then this just becomes the pseudo planch push up, which is great for straight arm bicep strength (which i thought Jeff would have known the importance of) If this is done with proper form and with a forward lean then its a suuuper powerful pushup, and necessary in a bunch of calisthenics progressions.
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ATHLEAN-X-
-NEW -FAST ACTION- Q&A- - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video-s release (AS A SEPARATE COMMENT) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
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Osvaldo
man, this just gave me so many questions. I do those push ups a lot (and i do feel the tension on the wrists) but i do them as a part of calestenics (not as a bicep workout) and the goal is to eventually acomplish a planche push up. so, does that mean that aiming for a planche push up is also a mechanically harmful goal?
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shorove
Reading the comments always show how disgusting people are when they realise they can never achieve what some people have, so they choose the easy way out, which is to slander them, talk about how fake they are, spread false rumours, insult them based on face or looks etc.
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Pedro
Hi Jeff -- How about this. lying on the floor in the same position (face down) but lifting the legs and hips (if possible, instead of the torso? is that gonna get a better activation of the biceps? if yes, how would you fix the wrist's issue?
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Kook
If you do it at a 45 degree angle
Do it on the top seat in the sauna or steam room and it will give you the biggest pump
Feet on the ground place hands on edge then stand at 45 degree then do the modified reverse push
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francisco
I felt a Little confuse Jeff, becouse this excersice Is on the xero 2 program, in fact today I been working out on week 3 day 5. soo ir the excersice Is wrong why did you add to the program? Is jesse's fault?
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