Forget press ups — 5 best bodyweight exercises to sculpt your biceps
In a fitness landscape that is perpetually evolving, traditional exercises like press ups are frequently regarded as essential. However, they tend to focus more on the chest and shoulders rather than the biceps. For those looking to chisel their upper arms, there is an array of alternative bodyweight exercises that can specifically target the biceps muscle group without any equipment. Here are five of the best bodyweight exercises to sculpt your biceps:
1.Chin-Ups: This classic exercise isn’t just great for your back; it’s excellent for your biceps as well. The supinated grip (palms facing towards you) engages the biceps more directly than the traditional pull-up.
2.Isometric Bicep Holds: Find a sturdy horizontal bar at about waist height. Grab it with an underhand grip and pull yourself up until your elbows are at a 90-degree angle. Hold this position for as long as you can to put constant tension on your biceps.
3.Diamond Push-Ups: While these push-ups are often touted for their benefits to the triceps, by bringing your hands together under your chest, creating a diamond shape with your fingers, you can engage the inner biceps as well.
4.Bodyweight Bicep Curls: Stand close to a door with a towel draped over it and hold each end of the towel with an underhand grip. Lean back slightly and curl your hands towards your head using only your biceps.
5.Slider or Towel Curls: On a smooth floor surface, place your feet on towels or sliders while in a plank position. Slide one hand at a time toward the shoulder by flexing at the elbow, mimicking a curl motion against the resistance provided by the floor.
Incorporating these exercises into your routine can add variety and intensity, giving those bicep muscles the attention they deserve. They offer an excellent workout with progressions that can increase in difficulty as strength builds, ensuring ongoing challenge and improvement. Remember that consistency is key for muscle growth and advancement, so make sure to incorporate these variations regularly into your workout regime for optimal results.
