Training of biceps. Lifting dumbbells for biceps

The muscles of the hands most attract attention and are the most revealing. That is why both beginners and seasoned athletes pay special attention to the work on their form. Training biceps requires a special approach. In order to achieve the best result, it is necessary to choose the right exercises for the development of this muscle. It is best to work on your body under the guidance of a coach who can check the correctness of the exercises.

Experts offer various exercises to achieve the desired goal of bodybuilders. Each athlete needs to know the most effective and common werewolves, which will help him achieve excellent results. There are many exercises for the hands. To them belong alternating rises of dumbbells to the biceps, bending elbows with the bar, training on the bench Scott. This category also includes presses on all kinds of simulators and blocks.

Working with a barbell

In order to train the biceps on the weight to give the maximum result, the coaches recommend using the basic vortexes, which have already become classics of bodybuilding. Among them - programs for training both beginners and experienced professionals. To such exercises belongs the lifting of the bar. With this sports tool you can achieve maximum load on the muscles of the hands and get a wide range of motion. The key exercise from this category is quite easy.

Take the shell from below. The arms should be placed at shoulder level. The bar of the bar at the start is located opposite the hips. Firmly grasping for it, take a deep breath, hold the air in your chest, then bend your arms in the elbows, lifting the load to your shoulders.

We do everything right

When the wrists are at a sufficient level, freeze and strain the muscles. After this, slowly, without haste, lower the bar to its starting position. You need to use a lot of weight, but do not be too zealous. After all, in this case you can damage the muscles.

It is strictly forbidden to throw the projectile down. The rate of descent plays an extremely important role. Also pay attention to the final stage of the movement. With the last repetitions of the set, you can afford a light "cheating".

We lift dumbbells in turn

The program for training the biceps is impossible without this exercise. To perform it correctly, you need to use supination. This device causes the biceps to activate throughout its volume. Bodybuilders claim that this exercise is the most effective for the muscles that are responsible for flexing the elbow joint.

It can be performed while standing, and sitting on the edge of the bench, flattened horizontally. But the best option for coaches is to climb the projectile with a backrest that is tilted at an angle of 60 degrees (30 less than the standard). In this case, the bicep is more stretched in the lower part, and its elongated head gets a larger scale load. When the back of the bench is at a right angle, this exercise becomes very similar to working with a bar in standing position.

Two ways of working

Dumbbell lifts to the biceps are recommended to be performed in both sequential and synchronized modes. Each of them is effective in its own way. You need to choose the one that is more suitable for your body. Only in this case you can bring your hands in the proper form.

The first option is a powerful training of biceps. Do not turn the work with these shells into a power exercise. The main thing that is required of you is not only to lift the dumbbell a certain number of times, but also to perform the supination correctly with each bench press. The elbows should be strictly on the edges of the body. When they are shifted forward, the exercise is facilitated, but it loses its effectiveness.

We use the Scott bench

The training program "Biceps, Triceps" also includes work on the Scott bench. It is best to use the bar type EZ. Thanks to its direct neck, hands are insured against unnatural eversion, which causes acute pain. In addition, the forearm and wrist joints get tired very quickly and begin to automatically unclench. With this shell, you can do wonderful exercises, which consists of training biceps.

The proposed exercise for the hands is focused primarily on the lower zone of the biceps. It is extremely important, when performing it, to lean on the upper third of the bench, and not to land on it with the chest. Only in this case you will achieve the widest amplitude for work.

Training of the chest and biceps on a Scott projectile can also be carried out with dumbbells. At the same time, in the lower position of the hand, it is necessary to unbend it by 100%. Then you need to raise them to the level of the chin and do your best to cut the biceps. This additional load is required every time the exercise is repeated. Do not use too much weight. The hand is very vulnerable and it is easy to injure, because "cheating" in this exercise is taboo.

"Hammer"

The training program for biceps offers another effective option for working with dumbbells. This exercise is based on the alternate lifting of shells, which allows you to attack shoulder frontal muscles along all fronts. When performing this exercise, the brushes do not need supination. You must keep the usual grip (keep the palms to yourself) from start to finish. At the same time, most of the workload is taken up by training the biceps and the muscles of the shoulders. Perform actions can be in the standing position, and in the sitting position.

At the beginning of the execution, hands with dumbbells held in them are lowered down, the grip is not strong, the instruments barely touch the hips. In this position, when you control your activity and do not suppress the brush, you need to lift the load to the level of the shoulders. Then tighten the biceps and smoothly descend into the starting position. Watch that the brush does not turn. Feel the strength of the contractions and stretches of the muscles between the forearm and shoulder. Repeat the same steps with the other hand.

"Cheating" when performing a task is strictly prohibited. Make the utmost emphasis on the correctness and technicality of your work. This exercise is also possible using a rope handle and a lower block. With proper performance, this is an excellent training of the biceps and back.

We are engaged in triceps

Zhymy barbell with a narrow grip distribute the force load between the triceps, chest muscles and decollete zone. To avoid this, you need to learn how to concentrate the voltage on your hand.

How to perform such an exercise correctly? Use a bar with an average weight. Capture it medium, not narrow. The back should be conveniently located on the bench, and the legs - reliably rest on the floor in order to maintain a stable equilibrium. Straighten your arms with a shell. Make sure that the neck is at shoulder level. Now bend your elbows until the bar touches the top of your chest.

Pay special attention: the elbows should not run parallel to each other. They need to be planted in order to create an angle of about 45 degrees with the body. In conjunction with a wide grip, they are able to emphasize the force load specifically on the triceps.

Try to experiment with the width of the grip and elbows. Try to find the most favorable position. It may be that it will be inconvenient for you to work on a horizontal bench. In this case, it is necessary to lower the edge on which the head is located. In this position, you can load the triceps more. We must not forget that every athlete has his own constitution of the body, and they need to adjust the exercises for them. Only if you adjust, you will be able to achieve the highest level of comfort and effectiveness of training.

Use the bars

On this projectile, you can perform basic exercises in order to pump the triceps, chest and front deltas. The initial position - palms to yourself grab for the bars and straighten your arms.

Inhale deeper and begin to gradually bend your elbows, gently dipping down. In this case, the shoulder joint should stretch moderately. While working with the triceps, you can not go down to the maximum "depth". Once at the starting point, start lifting up with the extension of the elbows. This technique can be varied by periodically shifting the accent from the triceps to the chest and back.

French press

For this exercise, you will need an inclined bench. It is unique in its kind and clearly directs the load to the very heart of the triceps. The chest and delta remain intact.

Lower your back on the bench and with a straight grip, fix the EZ-neck in your hands. You should feel how the triceps are stretched in the bottom position. Hold your hands at a right angle, and then gently lift them together with the weight and return in the same way to the starting position.

If you do not feel the load in the area of the desired muscle, this indicates that the elbows are not fixed. Do not need to move them! So you will make the exercise more simple in execution, but reduce its effectiveness to zero. The body will lose its reliable fixation, and it will be much more difficult to keep the projectile at the right angle.

Press Features

Training of the biceps and triceps ends with the final exercise - the French bench press. He attacks the muscles immediately on two fronts: you straighten the arm, and then bring it to the body. Perform the exercise on a high block. Hvat should be on the width of the shoulders or slightly narrower if the elbows are fixed relative to the body.

Start when doing the exercise you need from the top. In this case, the elbows should be straightened, and the handle of the unit should be squeezed down until it is turned off. Hands should be as close to the body as possible. After a short break smoothly, controlling each millimeter of motion, return the elbows to the point at which they started.