Biceps Push-Up
The Biceps Push-Up is a variation of the classic push-up that focuses more on the biceps. This exercise is ideal if you want to strengthen your upper arms while also working your chest and shoulders.
Execution
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1
Begin in a standard push-up position with your hands slightly wider than shoulder-width apart.
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2
Rotate your hands inward so that your fingers point toward each other or slightly inward.
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3
Slowly lower yourself toward the floor while keeping your elbows close to your body.
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4
Push yourself up by straightening your arms, focusing on using your biceps.
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5
Repeat for the desired number of repetitions.
Benefits
The Biceps Push-Up not only helps build stronger biceps, but also improves shoulder stability and increases overall upper-body strength.
Common Mistakes
- ! Lowering or pushing up too quickly: Move in a controlled manner to achieve maximum muscle activation.
- ! Allowing the elbows to flare too far outward: Keep your elbows close to your body to maintain the focus on the biceps.
Target Muscles
The primary focus is on the biceps, but this exercise also trains the chest muscles, triceps, and deltoids.
Possible Alternatives
If the Biceps Push-Up is too challenging, try performing the exercise on your knees. For more intensity, you can wear a weighted vest or place your feet on an elevated platform.
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