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Many people primarily associate pushups with chest, shoulder, and tricep development. However, with a few strategic tweaks, you can target your biceps more effectively. So, What Type Of Pushup Is Best For Biceps? The answer lies in hand placement and body positioning, maximizing bicep engagement during the exercise.
Targeting Biceps with Pushup Variations
While pushups are primarily a compound exercise engaging multiple muscle groups, specific variations can shift the emphasis to the biceps. The key to targeting your biceps is to increase their involvement in the movement, primarily by altering hand positioning. A standard pushup primarily uses the triceps to extend the arm, but different hand placements can force the biceps to work harder to control the lowering and pushing phases.
One of the most effective pushup variations for targeting the biceps is the supinated grip pushup, also known as the reverse grip pushup. This involves placing your hands on the floor with your fingers pointing towards your feet instead of away. This hand position forces the biceps to engage more actively during both the lowering and pushing portions of the exercise. Because of the different type of grip, you may need to start on your knees instead of a full plank to get used to the hand position, and to prevent a wrist injury. Some people will find this pushup very difficult, and that’s perfectly normal.
Several other variations can complement supinated grip pushups to enhance bicep activation:
- Close-Grip Pushups: Narrowing your hand placement increases tricep activation, but still requires bicep engagement for stability and control.
- Incline Pushups: Placing your hands on an elevated surface (like a bench) reduces the overall difficulty while still allowing for targeted bicep work.
Another important point is that your form is everything! Do not sacrifice good pushup form for the sake of hitting your biceps more directly. The pushup form is:
- Your body is in a straight line from head to heels.
- Your core is tight.
- You lower your body until your chest nearly touches the floor.
- You push back up to the starting position.
Make sure to maintain a straight line from head to heel during each pushup to make the exercise more effective.
Ready to incorporate these bicep-focused pushups into your workout routine? For detailed guidance on proper form and progressive training tips, check out the resources available on reputable fitness websites.