May 2009

How You Can Build Bulging Biceps With The Best Bicep Exercises

3159198202 3f52aff5d0 m How You Can Build Bulging Biceps With The Best Bicep Exercises
by marj k

How You Can Build Bulging Biceps With The Best Bicep Exercises

During the spring and summer seasons you will definetly see alot of people who couldn’t wait to show off their t-shirt muscles. The biceps are among the top of the list when it comes to getting exposure. That is why I have listed the best bicep exercises so you can get started building those big bulging biceps now!

For those of you who think you already have an idea of what the best bicep exercises are, you may be disappointed by what you will see on the upcoming list. You will not see concentration curls. You also will not see curls that have anything to do with cable machines. These are some of the truly hardcore exercises that are known to work and get results, period! So without further delay, lets get started.

The Best Bicep Exercises Are:

 

CLOSE GRIP CHIN UPS

This is the king of biceps exercises. I personally love this exercise because it allows you to move alot of weight and it also gives your lats (aka wings) a hell of a workout. This should be a staple in anyones workout.With this exercise there are also other muscles that come into play instead of just the bi’s and your lats. Those are called the stablization muscles and those are the ones that help you balance and stablize yourself as you ascend and descend
from the chin up bar.

BARBELL CURLS

As far as isolation movements go, this is the best one there is when it comes to building big biceps. But i see alot of people at the gym who needs to get their form corrected. The proper way to do barbell curls is to hold the barbell in front of you with a slight bend at your knees. Keep your elbows at your sides. Now without moving your elbows forward, curl the weight up as far as you can. If you do it correctly the bar should be somewhere in the middle of
your chest and not all the way up by your mouth. If its that high then you let your elbows swing too far out in front of you. when you lift the bar as high as you can, hold it and squeeze those biceps for one second. Lower the bar under control. Dont lower it down so far that your arms are totally straight. Bring the bar down and keep some tension on the bi’s by lowering it about 85% to 90% of the way down to keep a slight bend of the elbows.

DUMBELL CURLS

With these you can do alternate curls and work one arm at a time. You basically use the same form as the barbell curl. The added advantage here is that you can use a different grip. You can use a supinated grip which means that you start out with a neutral grip (palms facing your thighs) and then on the way up it allows you to twist it when you contract your bi’s at the top. That twist and contraction seems to help in bicep development.

INCLINE DUMBELL CURLS

This is a great exercise because it allows you to be a position to put a strech on your biceps. Sit in an adjustable bench an put it on an incline (not too steep LOL!). Let the dumbells hang at your sides. Bring them up one at a time or simultaneously. I think its harder when you lift them at the same time. Give it that slight twist and squeeze the bi’s at the top. Lower under control and repeat. Guaranteed you will feel this tomorrow!

PREACHER CURLS

Use a preacher curl bench and an EZ curl bar. Adjust the seat to the right height. The seat should not be so low that your shoulders come over the curling pad. It also should not be so high that you’re hunched over the pad. Grasp the bar using a shoulder width grip. Do not swing or rock for momentum to get the weight moving. Try to make the exercise work the biceps. Curl the bar towards your chin. On the downward phase, lower the bar under control and work the muscle on the way down as well. Can also be done one arm at a time.

HAMMER CURLS

These target the brachialis muscle. Its that muscle right at the bottom of the bi’s and at the beginning of the forearm. Its kinda where the biceps end and the forearms begin. When that muscle is developed it can add alot of muscularity to your arm and make your bi’s and forearms look bigger.

Hammer curls are just alternate dumbell curls except that your grip stays neutral (with your palms facing your thighs). You raise the dumbells and feel the contraction for a second then lower under control and repeat.

There they are everyone! The best bicep exercises that you can pick from to use in your routine. I personally like chins, inclines and hammers. I also change it up after about 4-6 weeks to keep the muscles guessing because muscles adapt quickly. In working out, change is good. It helps build muscle and keeps the workout fresh.

My name is George and i have 15 years of being involved in physical fitness under my belt. It is my pleasure to be able to give information freely to those of you who can use it. Please visit my web site and enjoy the rest of the great info and videos. I also HIGHLY recommend you check out BuildingMuscleMassFastSecrets.com for the best info on building muscle fast!

Related Bicep Exercises Articles

Technorati Tags: , , , , , , , , , ,

{ 0 comments }

3 Great Shoulder Exercises

3 Great Shoulder Exercises

Strengthening the shoulder region is very important considering that the shoulders are more susceptible to injury than other muscle groups. This heightened risk of injury is due to fact that the shoulder joint does not rely on the skeletal system for stability, but rather, joint stability comes from the surrounding muscles and ligaments.

Shoulder training plays a major role in not only preventing injuries, but also improving athletic performance and of course, what most of you are interested in – aesthetics. Large, well developed shoulders look good. Profiled below are the top 3 shoulder training exercises.

Shoulder Exercise #1: Overhead Dumbbell Press

This exercise is a must for your shoulder workout routines. The overhead dumbbell press is possibly the best shoulder training exercise for adding lean mass. There are a few variations you can incorporate into your shoulder training routine as well. The exercise can be done while standing up, while sitting on an upright bench or even sitting on the floor. The floor version is done by extending only 1 arm at a time. For the standing and floor-sitting versions, you’ll feel your entire core working to help stabilize the movement.

Shoulder Exercise #2: Lateral Dumbbell Raises

Most people incorporate the lateral raise exercise into their shoulder training routines. The problem is that most people do it wrong and place themselves at a heightened risk of injury. The most common mistake associated with this exercise is elevating the arms too high. When the arms are elevated above shoulder level, the supraspinatus (which runs between the top of the humerus and the roof of the shoulder) becomes impinged. Provided the movement is done correctly, the lateral raise exercise is a great way to strengthen the medial (middle) aspect of the shoulder.

Shoulder Exercise #3: Olympic Bar Push Press

This is a rather unorthodox exercise that targets the shoulders along with a variety of other muscle groups. The Olympic bar push is a highly effective and extremely functional shoulder training exercise as the movement mimics the movement pattern used in various sports. When performing this shoulder training exercise, keep in mind that the angle in which you push the bar upwards greatly influences the level of shoulder recruitment. The greater the upward angle, the greater the involvement of the shoulders.

So there you have it. Three effective shoulder training exercises that you can immediately implement into your program.

Bill Forestell is a certified personal trainer, fitness writer and the creator of Exercises For Shoulders – which is a comprehensive shoulder exercise database.

Related Shoulder Exercises Articles

Technorati Tags: , , , , ,

{ 0 comments }