What To Know
- During the eccentric phase of a push-up, the biceps are responsible for controlling the descent of the body.
- This is because the biceps act as a synergist muscle, which means they help to stabilize and support the primary muscles involved in the movement.
- The best way to build biceps is to focus on exercises that directly target the muscle, such as bicep curls and hammer curls.
Push-ups are a classic bodyweight exercise that is often used to build upper body strength. But do push-ups workout biceps? The answer is not entirely straightforward.
Anatomy of the Biceps and Push-Up Muscles
The biceps brachii is a muscle located on the front of the upper arm. It is responsible for flexing the elbow and supinating the forearm (turning the palm up).
The push-up is a compound exercise that primarily targets the chest, shoulders, and triceps. However, the biceps are also involved in the movement, especially during the eccentric (lowering) phase.
How Push-Ups Engage the Biceps
During the eccentric phase of a push-up, the biceps are responsible for controlling the descent of the body. This is because the biceps act as a synergist muscle, which means they help to stabilize and support the primary muscles involved in the movement.
As the body is lowered, the biceps help to keep the elbows from flaring out and to prevent the body from collapsing. They also help to control the speed of the descent, which is important for preventing injury.
Are Push-Ups Enough to Build Biceps?
While push-ups do engage the biceps, they are not the most effective exercise for building biceps mass. This is because the biceps are not the primary muscle group targeted by the movement.
If you want to build bigger biceps, you should focus on exercises that directly target the muscle, such as bicep curls and hammer curls.
Benefits of Push-Ups for Biceps
Even though push-ups are not the best exercise for building biceps mass, they do offer some benefits for the muscle:
- Improved strength: Push-ups can help to strengthen the biceps, which can improve your performance in other exercises that target the muscle.
- Increased stability: Push-ups can help to improve the stability of the biceps, which can reduce your risk of injury.
- Enhanced endurance: Push-ups can help to increase the endurance of the biceps, which can allow you to perform more repetitions of other bicep exercises.
Variations of Push-Ups for Biceps
There are a few variations of push-ups that can help to target the biceps more effectively:
- Close-grip push-ups: These push-ups are performed with the hands placed closer together than shoulder-width apart. This variation puts more emphasis on the triceps and biceps.
- Incline push-ups: These push-ups are performed with the feet elevated on a bench or platform. This variation reduces the amount of weight that is placed on the chest, which allows the biceps to work harder.
- Decline push-ups: These push-ups are performed with the head elevated on a bench or platform. This variation increases the amount of weight that is placed on the chest, which forces the biceps to work harder.
Key Points: The Role of Push-Ups in Bicep Training
Push-ups are a versatile exercise that can be used to build strength, stability, and endurance in the upper body. While they are not the most effective exercise for building biceps mass, they can still offer some benefits for the muscle.
If you want to build bigger biceps, you should focus on exercises that directly target the muscle, such as bicep curls and hammer curls. However, push-ups can be a valuable addition to your workout routine as a way to supplement your bicep training and improve your overall upper body strength.
Common Questions and Answers
1. Do push-ups work the biceps?
Yes, push-ups do work the biceps, but they are not the most effective exercise for building biceps mass.
2. What is the best way to build biceps?
The best way to build biceps is to focus on exercises that directly target the muscle, such as bicep curls and hammer curls.
3. Can I get by with just doing push-ups for biceps?
No, you cannot get by with just doing push-ups for biceps. While push-ups do work the biceps, they are not the most effective exercise for building biceps mass.
4. What are some variations of push-ups that can help to target the biceps more effectively?
Some variations of push-ups that can help to target the biceps more effectively include close-grip push-ups, incline push-ups, and decline push-ups.
5. How often should I do push-ups to build biceps?
You should do push-ups 2-3 times per week to build biceps.
