HOW TO TRAIN YOUR BICEPS FOR PEAK ?



HOW TO TRAIN YOUR BICEPS FOR PEAK ?


In bodybuilding 'Biceps' is one such muscle group that everyone one wants to grow. Checkout every gym goers picture 9 out of 10 you will see flexing those guns. We all want to have a nice looking biceps, In this article we will discuss the basics to anatomy of biceps followed by exercises to grow them.



Pic source: Google wiki.

ANATOMY OF BICEPS:


The bicep anatomy includes brachii and brachialis . We already know that Bicep muscle group only makes 1/3rd of the upper arm muscle, the remaining 2/3rd of its size is accounted by triceps brachii. Biceps is a muscle group that lies between the shoulder and elbow .


BRACHII
As the name 'biceps' suggest the biceps brachii has two heads the short head and the long head that work as a single muscle.The two heads vary in length this is the reason they are known as long and short bicep heads. Both the heads have a common insertion point on the elbow tendon ,however they are connected to different places on the scapula region.

FUNCTION OF BICEPS
1. Elbow flexion
2. Forearm supination
3. Pulling and curling


BRACHIALIS
If you want to really want your biceps to pop ,you can't ignore this muscle.This muscle group is located between the biceps brachii and lateral head of tricep brachii and is the primary mover of elbow flexion. Brachialis produce 50% more power than the bicep brachii and can help you lift more weight while lifting dumbells and barbell curls.This muscle group is responsible for the peak and girth of the biceps as when the brachialis grows in size it pushes the bicep brachii outward producing that golf ball look when you flex your arms.

To fully develop the biceps we need to hit all these three muscle groups. To hit these groups you just need to make slight adjustments in your grips width and wrist.Now lets discuss in detail what exercise should we do to get the best possible results.


How to train your long head ?

Firstly lets talk about the long head. Focusing on the long head will not only improve the look of the biceps but also improve your strength for pull movements.


1. CLOSE GRIP BARBELL CURL




2. INCLINE HAMMER CURL.



3. BARBELL DRAG CURL.





How to train your short head ?

Short head is located underneath the long head. Whenever working out biceps you cannot completely isolate any muscle group but you can definetely optimize its engagement during a particular exercise. Given below are some excercises that will hit the short head of the brachii


1. CONCENTRATION CURLS.





2.PREACHER CURLS.





3.WIDE GRIP BARBELL CURLS.




4. STANDING EZ CURLS





How to train your brachialis ?

This little muscle is responsible for the peak and girth of your biceps.Often overlooked but training your brachialis is a great way to achieve that golf ball look.Given below are some excercises that will hit the brachialis


1.REVERSE BARBELL CURLS.





2. REGULAR HAMMER CURLS.



3.CROSS BODY HAMMER CURLS.




4. HAMMER CURLS WITH ROPE.



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