The push-up is a widely-known exercise that can be done anywhere. Many fitness enthusiasts are curious about whether push-ups can effectively target the biceps. Today, we will discuss this question in detail.
Can push-ups work the biceps?
Push-ups can indeed work the biceps.
During a push-up, the body relies on the strength of the arms, chest, abdomen, buttocks, and legs to support itself. As a result, the arms are constantly engaged, providing effective stimulation for muscle growth. Consistently performing push-ups over time can lead to the development of the biceps. Therefore, push-ups can help exercise the biceps.
How often should push-ups be done to target the biceps?
In order to effectively target the biceps, it is recommended to do push-ups every two to three days. The biceps require stimulation to develop, and when performing push-ups, the muscle fibers in the arms experience microtears. These tears are beneficial for muscle growth, but they require around 48 hours to repair and strengthen. Therefore, allowing two to three days between each session of push-ups is beneficial for muscle growth.
How many push-ups should be done?
For beginners who are just starting to target the biceps, it is recommended to start with 3 sets of 10 reps. As the body adapts to the intensity, gradually increase the number of reps. It is ideal to eventually perform 5-7 sets of 15 reps for the best results in targeting the biceps. Resting for 1 minute between each set is recommended. By consistently following this routine for two months, you should start to see some definition in the biceps.
Methods for targeting the biceps with push-ups
Standard push-up
Place your hands on the ground shoulder-width apart, with your legs and back fully extended and your elbows locked. Keep your eyes forward and lower your body until your chest is almost touching the ground, while maintaining a straight back. Control the movement as you push your body back up to the starting position. It is important to maintain a steady pace when performing this exercise.
Wide grip push-up
The wide grip push-up primarily targets the biceps. To perform this exercise, position your hands wider than shoulder-width apart, with your hands ideally at a 90-degree angle inward, approximately the width between your elbows. Lower your body until you feel a stretch in your chest muscles, and adjust your hand placement as necessary. When lowering to the lowest point, your forearms should ideally be perpendicular to the ground.
Tips
In addition to push-ups, you can incorporate dumbbell exercises or pull-ups to further target the biceps. However, it is important not to perform these exercises every day, as they are anaerobic exercises that can cause muscle tissue damage. Muscle growth requires time for recovery. Additionally, remember to consume a diet rich in protein when targeting the biceps.
