How to develop biceps

Incorporate chest compressions into your workout. This exercise works the chest and biceps muscles, helping you build a strong and safe foundation for biceps exercises. Incorporate chest presses into your biceps workout, or strength training session when you let your biceps rest. ^[1]

• Lie on the bench so that your head, upper body, and buttocks are on the bench, but your feet are out of the chair. Bend your knees so that your feet are flat on the floor at the end of the chair. Bend your elbows so that the dumbbells are close to your chest at the beginning of the exercise.
• Begin to push the dumbbells off your chest straight up. Slowly extend your arms to the sides but as long as you feel certain you can lift the weights back. It is necessary to have a watcher standing nearby for safety.
• Exhale and carefully lift the dumbbells to the center of your chest in an arc motion. After bringing the dumbbells together, repeat this movement by lowering the dumbbells back to the sides. Repeat this movement a few times.

Practice push-ups. Push-ups help develop the strength of the shoulders, chest, and triceps, all of which work in concert with the biceps. Incorporate push-ups into your daily workout regimen to develop supporting muscle groups. ^[2]

• Get into a face down position on the mattress, place your hands at shoulder height and slightly wider than shoulder width. Tilt your feet up so that your legs are straight behind you, and the tops of your feet are touching the ground. Look down at the floor while keeping your head, neck, and spine aligned.
• Push your arms up to bring your body up, to a position where your arms are fully extended. Your body should lie in a straight line. Contract your abs as you push up.
• After your arms are fully extended, carefully lower yourself down until your elbows are bent at a 90-degree angle. Do not let your chest or head touch the ground.
• Repeat this exercise for the recommended number of beats, or until you are tired.

Add stretching exercises to your workout. Stretching is important because it helps the muscles relax and triggers the recovery process. Consider adding stretching exercises like yoga to your workout to ensure your biceps and supporting muscle groups are warmed up appropriately.

• You can do a stretch for a specific muscle, but full-body stretching exercises like yoga will help to comprehensively stretch all the muscles involved, including the smaller supporting muscle groups. ^[3]

Don’t practice every day. You may think that working out every day will make your biceps bigger, but muscles actually get stronger during the rest between workouts, which is the time for them to recover. Over time the muscles will get bigger to be able to lift heavier weights.

• Train your biceps no more than twice per week for best results.
• Work other parts of your body on the days you don’t do biceps.

Limit training time. Doing too much in any workout can overwhelm the biceps and cause injury, hindering growth. A 15- to 30-minute workout is enough to build strength and prevent injury when you focus solely on the biceps.

Do your best when practicing. After a few months of training your biceps, developing muscle memory, and increasing its strength, you can put in your full strength and still be safe. Maximize the benefits of each workout with maximum exertion in that short amount of time. Lift the heaviest weight possible for six or more reps to maximize the intensity of the workout. Bodybuilders call this method “work to the limit,” because you have to train with weights so heavy that you can’t finish the next lift.

• Find this weight by choosing weights that you can only curl no more than 6-8 times before you can’t lift because your muscles are too tired. If you can complete multiple reps without breaking a sweat or “falling down,” then you need to increase the weight. If you can’t lift weights even once or twice in a row, reduce the weight.
• The “work to the limit” weight will increase gradually as your muscle strength increases. Increase the weight by 0.5-1 kg approximately every week, using the same criteria to determine whether the weight is too heavy or too light for you.

Practice correct posture. The “work until you can” weight should also be a weight that you can lift with the right posture. Practicing the right posture helps the biceps to avoid injury and promotes the development of that right muscle group.

• Do not gain momentum when lifting weights, and perform the movement in a controlled manner. Lower the weights slowly instead of dropping them suddenly.
• If you can’t maintain the correct posture for a few lifts, the weight is too heavy for you. Start with lighter weights and build strength gradually.
• Rest one to two minutes between sets to give your muscles time to rest.

Reduce the consumption of high-calorie foods. When you exercise a lot, you need to provide a lot of calories for the body, but eating too much will create a layer of fat under the skin and cover the muscle you are trying to develop.

• Choose fruits, vegetables, and whole grains.
• Drink plenty of water to stay hydrated and reduce hunger after a workout.

Eat lots of protein. Protein is essential for muscles, so you should eat 1.6 g of protein per kilogram of body weight during exercise.

• Eat poultry, fish, beef, pork, eggs, nuts, greek yogurt, cottage cheese, milk and other sources of protein to build muscle.
• Beans, legumes, tofu and other plant-based sources of protein are also good foods.