When many people practice push-ups, they always feel that their lack of strength is the result of insufficient biceps strength. Anyone who knows a little bit about fitness knows that the main muscle exercised by push-ups is the chest muscles. Some people think that push-ups can also train biceps, but do you think push-ups can train biceps? Which kind of push-ups works the biceps? Let’s go take a look below!
Can push-ups strengthen biceps
Push-ups can train the biceps. Push-ups are a common fitness exercise that mainly exercises the muscles of the upper limbs, waist and abdomen, especially the chest muscles. To complete a push-up, the muscle groups of the arms, chest, abdomen, buttocks and legs need to work closely with each other, which can be detected in almost every part of the body. Completing a push-up movement can mainly train 4 muscles, all located in the chest, shoulders, and upper arms. If the palm position and distance change, the degree of involvement of each muscle will also change accordingly. The wider the distance between the hands, the greater the involvement of the biceps; the narrower the distance between the hands, the greater the involvement of the triceps and anterior deltoid muscles. So do you know which kind of push-ups can strengthen the biceps?
What kind of push-ups can train biceps
Standard push-ups
People who are starting to train should not support their arms and shoulders in a straight line. This will damage the shoulders. Your muscle mass is not enough to support the weight. Do not let the position of the palms exceed the chest, which will cause great damage to the shoulder joints. The distance between the hands is slightly wider than the shoulders, the neck is tilted upward, and do not collapse; keep the core and tighten the buttocks, do not relax; when descending,Always use force to support the chest and lower it slowly; when it is raised, push it up quickly with explosive force. When doing push-ups, the cervical spine should always remain neutral, the chin should be tucked in, the eyes should be looking down, and do not raise your head. Don't shrink your neck either, keep your shoulders down at all times. Don't stick your butt out, and don't point your elbows too far out during the exercise.
Wide-gap push-ups
The wide-gap push-up exercise is actually based on push-ups with some other adjustments, just like the narrow-gap push-ups. Both of them adjust the distance between the hands. Lie down on the yoga mat and get up into a push-up position. Make sure your body is in a straight line and don't bend your back. Start doing push-ups with your hands wider than shoulder-width apart. Perform a few repetitions of wide-grip push-ups.