Training of biceps. Lifting dumbbells for biceps

Muscles most attract attentionand are the most revealing. This 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 forthe bodybuilders achieved the desired goal. 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 giventhe maximum result, coaches recommend using the basic vorkauts, which have already become a classic 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. Hold tightly 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 your 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 on the biceps is impossible withoutthis 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 standing and sitting on the edgebench, laid horizontally. But the best option for coaches is to climb on a shell with a back, which is tilted at an angle of 60 degrees (30 less than the standard). In this case, the biceps stretch more 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 a standing position.

Two ways of working

Dumbbell lifts to the biceps are recommendedperform both in 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 - it is a powerful training biceps. Do not make work with these missiles in strength training. The main thing that you have to do - not only to raise the dumbbell certain number of times, and also at each bench to correctly perform supination. Elbows should be strictly on the body sides. As they move forward, the exercise easier, but it loses its effectiveness.

Use the Scott bench

The training program "Biceps, Triceps" includesalso work on the scott bench. It is best to use the bar type EZ. Thanks to her straight fingerboard, the hands are insured against unnatural inversion, which causes acute pain. In addition, the forearm and hand joints very quickly get tired and begin to automatically unclench. With this projectile you can do wonderful exercises that make up the biceps training.

The proposed exercise for hands is oriented tofirst of all on the lower biceps zone. It is extremely important, when doing it, to use elbows on the upper third of the bench, and not to land on it with the breast. Only in this case, you will achieve the widest amplitude for work.

Training chest and biceps on Scott projectileIt can also be carried out with dumbbells. In the bottom position your hands you must straighten by 100 percent. Then you need to pick them up at chin level and are struggling to reduce biceps. This additional load is required for each repeat. In no case can not use too much weight. Hand it is very vulnerable and it is easy to hurt, because "cheating" in this exercise - a taboo.

"Hammer"

The training program offers the biceps moreOne effective way to work with a dumbbell. At the heart of this exercise is the rise of alternate shells, allowing you to attack on all fronts shoulder muscles. When performing this exercise does not need a brush in supination. You must maintain a normal grip (palms to keep to themselves) from start to finish. At the same time most of the load takes training biceps and shoulder muscles. you can perform the procedures and in the standing position and a sitting position.

At the beginning of the execution of the hand with clamped in themthe dumbbells are lowered, the grip is not strong, the devices barely touch the thighs. In this position, when you control your activity and do not supin your hand, you need to lift the load to shoulder level. Then tighten your biceps and gently lower into the starting position. Watch that the brush does not turn. Feel the strength with contractions and sprains of the muscles between the forearm and shoulder. Repeat the same steps with your other hand.

"Reading" in the performance of the job categoricallyis prohibited. Make maximum emphasis on the correctness and technicality of your work. This exercise is also possible using the rope grip and the lower unit. When done correctly, this is an excellent workout of the biceps and back.

Do triceps

Narrow barbell presses distribute the power load between the triceps, chest muscles and decollete area. To avoid this, it is necessary to learn to concentrate the tension on the arm.

How to perform such an exercise correctly? Use a barbell with an average weight. Capture it medium, not narrow. At the same time, the back should be placed comfortably on the bench, and the legs should rest firmly against the floor in order to maintain a stable balance. Straighten arms with projectile. Make sure the neck is at shoulder level. Now bend your elbows until the bar touches the top of your chest.

Pay special attention: elbows should not run parallel to each other. They must be diluted in order to form an angle of about 45 degrees with the body. In conjunction with a wide grip, they are able to focus the power load specifically on the triceps.

Try experimenting with grip width andelbows Try to find the best position. It may be that you will be uncomfortable working 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 more heavily load the triceps. We must not forget that each athlete has its own particular body constitution, and it is necessary to adjust exercises for them. Only if you adapt, you will be able to achieve the highest level of comfort and efficiency of training.

Use bars

On this apparatus, you can perform basic exercises in order to pump up the triceps, chest and front deltas. Initial position - grasp the bars with your palms towards you and straighten your arms.

Take a deep breath and start to bend slowly.elbows, gently dropping down. In this case, the shoulder joint should moderately stretch. While working with triceps, one should not descend to the maximum "depth". Once at the starting point, start lifting upwards with elbows extended. This technique can be varied by occasionally shifting the focus from the triceps to the chest and back.

French Press

For this exercise, you will need an obliquebench. It is unique in its kind and clearly directs the load into the heart of the triceps. The chest and the deltas remain intact.

Lower your back on the bench and direct griplock in the hands of the EZ-neck. You should feel the triceps stretch in the lower position. Hold your hands at a right angle, then gently lift them together with the weight and just return to the starting position in a measured way.

If you do not feel the load in the areamuscle, this indicates that the elbows are not secured. No need to move them! This will make the exercise easier to do, but will reduce its effectiveness to zero. The body at the same time will lose reliable fixation, and it will be much more difficult to keep the projectile at the right angle.

Press features

Biceps and Triceps Training endsthe final exercise - the French bench press. He attacks his muscles on two fronts at once: you straighten your arm and then bring it to the body. Exercise should be on a high block. The grip should be shoulder-width wide or slightly narrower if the elbows are fixed relative to the body.

Start when performing exercises necessaryfrom the top point. At the same time, elbows should be straightened, and the block handle 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 every millimeter of movement, return your elbows to the point from which you started.