Getting those coveted biceps is a dream for many fitness enthusiasts. And while there are many exercises that can help you achieve those bulging arms, one of the best ways to get biceps is through pushups. That’s right, pushups! They’re not just for chest and triceps, but also a great way to hit your biceps.
But not all pushups are created equal when it comes to building bicep muscle. If you want your pushups to target your biceps, you need to do them in a certain way. So, what type of pushup is best for biceps? You’re in luck! In this article, we will explore the different types of pushups that can help you get those biceps you’ve always wanted.
If you’re tired of doing regular pushups and want to switch things up for your biceps, then keep on reading. We’ll be discussing some of the most effective pushup variations for targeting your biceps. So, grab a mat and get ready to pump those guns with some of the best pushups for biceps out there!
Variations of Pushup
Pushups are one of the most effective exercises for building upper body strength, and they’re also an excellent way to build biceps. Here are some variations of the pushup that are particularly effective for targeting and building biceps.
- Close-Grip Pushup – This variation of pushup strengthens the biceps by placing more emphasis on the triceps and chest muscles. This pushup is done by placing your hands close together, with your thumbs and forefingers touching to form a diamond shape. Keep your elbow tucked, go down and push-up your entire body.
- Wide-Grip Pushup – This pushup targets the biceps by placing more emphasis on the shoulder and back muscles. Simply perform the regular pushup with your hands wider than your shoulder, go down and push-up your entire body.
- Decline Pushup – This version of the pushup elevates your feet, which places more stress on your upper body and engages your biceps to a greater extent. Start in a plank position, your feet is on an elevated platform (chair, bench), go down and push-up your entire body.
Table of Pushup variations
| Variation | Bicep Involvement | Difficulty Level |
|---|---|---|
| Close-Grip Pushup | High | Beginner to Intermediate |
| Wide-Grip Pushup | Medium | Beginner |
| Decline Pushup | High | Intermediate to Advanced |
Remember that the key to building biceps is consistency. Try to vary your workout routine by incorporating different pushup variations, but make sure that you’re performing them regularly.
Benefits of Doing Pushup for Biceps
While pushups are often thought of as primarily targeting the chest muscles, they also work a variety of other muscle groups, including the biceps. Here are some of the key benefits of doing pushups specifically for building bicep strength:
- Compound exercise: Pushups are a compound exercise, meaning they work multiple muscle groups at once. This includes the biceps, triceps, chest, shoulders, back, and core. By engaging multiple muscle groups, you can increase the overall effectiveness of your workout and maximize time spent.
- Variety: There are a variety of pushup variations that target the biceps specifically. For example, diamond pushups, where the hands are placed close together to form a diamond shape, put more emphasis on the triceps and biceps compared to traditional pushups. In addition, incline and decline pushups can also target the biceps at different angles.
- No equipment needed: Pushups are a bodyweight exercise, meaning you don’t need any equipment to get started. This makes them a convenient and cost-effective option for working out at home or on the go.
If you want to build stronger biceps with pushups, consider incorporating different variations into your routine and gradually increasing the difficulty over time. You can also combine pushups with other bicep-targeting exercises, such as bicep curls or hammer curls, for a more comprehensive workout.
When doing pushups for bicep strength, it’s important to maintain proper form to prevent injury and maximize effectiveness. Keep your hands shoulder-width apart, your core engaged, and your elbows tucked in to target the biceps more directly. Over time, you should start to feel a noticeable improvement in bicep strength and definition.
Testing Your Bicep Strength with Pushups
If you want to track your progress and see how you’re improving over time, you can use a simple test to measure your bicep strength with pushups. Here’s how:
| Level | Pushup Type | Goal Reps |
|---|---|---|
| Beginner | Traditional Pushup | 10-15 reps |
| Intermediate | Diamond Pushup | 8-12 reps |
| Advanced | One-Arm Pushup | 3-5 reps per arm |
For the beginner level, aim for 10-15 reps of traditional pushups. As you progress, you can switch to more challenging variations, such as diamond pushups or one-arm pushups. For the intermediate level, try to do 8-12 reps of diamond pushups. For the advanced level, aim for 3-5 reps per arm of one-arm pushups.
Tracking your progress with pushups can be a great way to stay motivated and see how far you’ve come. By gradually increasing the difficulty over time, you can build stronger biceps and improve overall upper body strength and stamina.
Importance of Including Pushup in your Fitness Regime
Pushups are one of the most popular bodyweight exercises and for good reason. They are incredibly effective in building upper body strength and muscle endurance. At its core, the pushup is a compound exercise that engages multiple muscle groups including the chest, triceps, shoulders, and core.
What Type of Pushup is Best for Biceps?
- Close-Grip Pushup: This variation of the pushup places more emphasis on the triceps and biceps. By bringing your hands closer together, the range of motion is shortened which increases the intensity of the exercise. This focuses on your triceps and biceps much more than a regular pushup.
- Decline Pushup: This variation puts more emphasis on the shoulders, chest, and upper arms, including the biceps. This variation is more advanced than the standard pushup, so make sure to master the basic pushup first before attempting this variation.
- Diamond Pushup: Also known as the “triangle pushup,” this variation targets not only the chest, shoulders, and triceps but also the biceps. The close hand placement combined with the diamond shape made by your hands creates a unique challenge that targets your biceps.
The Benefits of Incorporating Pushups into Your Fitness Routine
Pushups come with a whole range of benefits, including:
- Building upper body strength: Pushups are one of the best exercises to strengthen your upper body, working your chest, arms, shoulders, and core.
- Improving posture: As pushups work several muscle groups at once, they help improve your posture by strengthening the back muscles.
- Boosting metabolism: As a full-body exercise, pushups can increase your heart rate and boost your metabolism, helping you to burn calories and lose fat.
- Adaptable to any fitness level: Whether you are a beginner or a seasoned athlete, pushups are a versatile exercise that can be modified to fit any fitness level.
Beyond Pushups: Other Exercises to Strengthen Your Biceps
In addition to pushups, there are a variety of exercises that can help you build strong, defined biceps. These include:
| Exercise | Description |
|---|---|
| Standing Dumbbell Curl | Hold a dumbbell in each hand and curl your arms upwards, squeezing your biceps at the top of the movement. |
| Chin-Up | Grip the bar with your palms facing towards you and pull yourself up until your chin is above the bar. This works your biceps as well as your back muscles. |
| Hammer Curl | Hold a dumbbell in each hand, with your palms facing inwards towards each other. Curl the weights towards your shoulders, squeezing your biceps at the top. |
By incorporating a variety of exercises into your fitness routine, you can target and build strong, defined biceps to complement your overall upper body strength.
Pushup Vs. Other Biceps Workouts
The pushup is a simple yet effective bodyweight exercise that can be performed anywhere without any equipment. It is known to work multiple muscle groups, including biceps, chest, triceps, and shoulders. However, some might argue that other biceps workouts provide better results than pushups.
- 1. Bicep Curls – This exercise is one of the most common bicep workouts. It targets the biceps directly and involves weight lifting, usually with dumbbells. Bicep curls can build greater muscle mass and strength in the biceps than pushups.
- 2. Chin-Ups – Chin-ups are another popular exercise that works biceps, back, and shoulders. Similar to pushups, chin-ups are also a bodyweight exercise that requires no equipment. Chin-ups are more challenging than pushups and can also build stronger biceps.
- 3. Hammer Curls – Hammer curls focus on the bicep brachii muscle and are performed with dumbbells. This exercise is essential for building mass in the biceps and forearms. Hammer curls are more intense than pushups and can provide better results for those looking to bulk up.
While all the above exercises can offer significant benefits for bicep development, pushups should not be underestimated. The pushup provides an overall strength and conditioning effect and can be an excellent addition to any workout routine.
Additionally, pushups work not only the biceps but also other upper body muscles such as the chest, back, and shoulders, making them an excellent full-body workout. This exercise also engages the core muscles, stabilizing the body during movement, which can lead to better stability, balance, and injury prevention.
| Exercise | Biceps Activation | Other Muscles Activated |
|---|---|---|
| Pushup | Low to Moderate | Chest, Triceps, Shoulders, Core |
| Bicep Curl | High | Forearm |
| Chin-Up | High | Back, Shoulders |
| Hammer Curl | High | Forearm, Brachialis |
While pushups may not have the same level of bicep activation as other bicep workouts, they offer several benefits, including upper body and core strength, and stability. To gain the best results, incorporate a mix of pushups and other bicep workouts in your fitness routine.
Common Mistakes to Avoid while doing Pushup
Pushup is one of the most effective exercises that helps in building strength in the chest, shoulders, triceps, and biceps muscles. But, many people make mistakes while doing pushups that can cause injuries or hamper their progress. Here are some common mistakes to avoid while doing pushups:
- Flaring Elbows – Flaring elbows while doing pushups puts undue stress on the shoulder joints and can lead to injuries. Keep your elbows close to your body, at a 45-degree angle, to engage your chest and triceps muscles effectively.
- Arching Back – Arching your back while doing pushups can cause strain on your lower back and shift the focus away from your chest and triceps muscles. Keep your back straight and engage your core muscles to maintain the correct posture.
- Incorrect Hand Placement – Placing your hands too wide or too close together can affect the muscle activation in your chest and triceps muscles and can also strain your wrists. Place your hands shoulder-width apart and keep your fingers pointing forward to distribute the weight evenly.
Wearing Wrong Footwear
The type of footwear you wear while doing pushups can also affect your form and muscle activation. Wearing shoes with a soft and unstable sole can make it challenging to maintain a stable grip on the ground, leading to loss of balance. It is recommended to wear shoes that have a firm sole, grip well on the ground, and provide good support to the feet.
Not Engaging the Biceps Muscles
Pushups mainly focus on chest and triceps muscles, but with a modification, you can also engage your biceps muscles effectively. Instead of placing your hands shoulder-width apart, bring them closer towards your body, forming a triangle shape with your thumbs and index fingers. This modification is also known as diamond pushups and is specifically designed to target the biceps muscles.
Biceps-targeted Pushups
| Type of Pushup | Targeted Muscles |
|---|---|
| Staggered Pushups | Chest, triceps, and biceps muscles |
| Close-grip Pushups | Triceps and biceps muscles |
| Decline Pushups with a Twist | Chest, triceps, and biceps muscles |
It is important to note that targeting your biceps muscles through pushups alone may not be enough to build significant mass or size. You may need to incorporate other exercises and techniques such as bicep curls, hammer curls, and resistance bands to see noticeable results.
Precautions to Take While Doing Pushup
Pushups are a great exercise to build upper body strength and tone your biceps, but they can be risky if you do not take proper precautions. Here are some precautions to take while doing pushups:
- Warm-up properly: Before starting pushups, make sure to warm up properly with some light stretches and cardio exercises like jumping jacks or running in place. This will help prevent injury and prepare your body for the workout ahead.
- Pay attention to your form: It is important to maintain proper form while doing pushups to avoid injury. Keep your body in a straight line from head to heels, engage your core, and keep your elbows close to your body as you lower yourself down.
- Start slow: If you are new to pushups, start with modified pushups or wall pushups to build strength and gradually progress. Do not push yourself too hard too soon and risk injury.
These precautions are especially important for people with existing injuries or medical conditions. Always consult with your doctor before starting any exercise program.
In addition to these precautions, it is important to also be aware of your surroundings and avoid hazardous areas while doing pushups. Make sure you have a clear and level surface to do pushups on to prevent tripping or slipping.
| Precautions | Benefits |
|---|---|
| Proper warm-up | Prevents injury and prepares body for workout |
| Maintaining proper form | Reduces risk of injury and ensures effective exercise |
| Starting slow | Builds strength gradually, reduces risk of injury |
By taking these precautions, you can ensure a safe and effective pushup workout that will help you build strong biceps and upper body strength.
Enhancing Your Biceps with Pushup
A pushup is an excellent exercise that works more than just your chest. When done correctly, pushups are great for your core, triceps, shoulders, and biceps. While traditional pushups primarily target the chest and triceps, you can modify your technique to focus more on your biceps.
- 1. Close Grip Pushups: This variation of pushup is effective in strengthening both your triceps and biceps. Begin in a traditional pushup position but place your palms close to each other, directly under your chest. Lower your body slowly, keeping your elbows tucked in, until your chest is almost touching the ground. Push back up to the starting position and repeat.
- 2. Diamond Pushups: This pushup variation is also known as a triangle pushup because of the position of your hands. Start in a traditional pushup position but place your palms directly under your chest, forming a diamond shape with your thumbs and forefingers. Lower your body, keeping your elbows tucked in, until your chest is almost touching the ground. Push back up to the starting position and repeat.
- 3. Incline Pushups: Incline pushups are the easiest variation of pushup. They are excellent for beginners who want to strengthen their biceps and chest muscles. Find a raised surface such as a chair, bench, or step and place your hands on it. Make sure your body is at a comfortable angle, so you’re neither too high nor too low. Lower your body to the raised surface, keeping your elbows tucked in, until your chest touches it. Push back up to the starting position and repeat.
Biceps-Focused Workout
If you want to focus on building your biceps, you can create a quick workout that specifically targets these muscles. Here is a sample workout you can follow:
- Close Grip Pushups: 3 sets of 10 repetitions
- Diamond Pushups: 3 sets of 10 repetitions
- Bicep Curls: 3 sets of 12 repetitions (using dumbbells or resistance bands)
- Hammer Curls: 3 sets of 12 repetitions (using dumbbells or resistance bands)
Conclusion
Pushups are a great way to strengthen your entire upper body, including your biceps. By adding biceps-focused variations to your workout routine, you can enhance your biceps’ strength and definition.
| Pushup Variation | Main Focus | Secondary Focus |
|---|---|---|
| Close Grip Pushups | Biceps and Triceps | Chest and Core |
| Diamond Pushups | Biceps and Triceps | Chest and Shoulders |
| Incline Pushups | Chest and Biceps | Triceps and Shoulders |
Remember to keep proper form when doing these exercises to avoid any injuries and maximize your results. With patience and consistency, you can improve your biceps’ strength and appearance with pushups!
FAQs: What Type of Pushup is Best for Biceps?
1. How do pushups help in building biceps?
Pushups work on the triceps, shoulders, and chest muscles, but they also engage the biceps to a certain extent, helping in building overall upper-body strength, including biceps.
2. Are there specific types of pushups that work better for biceps?
Yes, different variations of pushups such as close-grip pushups, diamond pushups, and spiderman pushups tend to focus more on the biceps and can be more effective in building bicep strength.
3. How should I modify my pushup form to work on my biceps?
To target your biceps more, do pushups with your arms at shoulder-width apart or even closer together, and ensure your elbows stay close to your body as you go down and up.
4. How many pushups should I do to work on my biceps?
It depends on your fitness level and exercise routine. However, start with doing 3 sets of 10-12 reps of pushups targeting your biceps, and slowly increase the sets and reps as you get stronger.
5. Can pushups alone help in building bigger biceps?
Pushups primarily focus on building upper-body strength, but they may not be enough to build bigger biceps if you’re looking for rapid growth. Incorporating other exercises like curls, pull-ups, and chin-ups to your routine can also help.
6. How often should I do pushups to see results on my biceps?
Incorporate pushups into your workout routine at least 2-3 times a week with other upper body exercises for best results.
7. Can pushups help in reducing the risk of bicep injuries?
Yes, pushups can help in strengthening the biceps, reducing the risk of injury during weightlifting or other activities that require arm strength.
Closing Thoughts: Thanks for Reading!
Pushups are a great exercise that can help in building upper-body strength, including biceps. To target your biceps more, try doing variations of pushups that focus more on the biceps like close-grip pushups or diamond pushups. Remember to modify your form, increase the sets and reps as you get stronger, and incorporate other upper-body exercises for maximum growth. Thanks for reading, and visit again soon for more fitness tips!