Training pumps of biceps

Many body builders consider training of biceps the most important part of training process. Exercise “lifting on a biceps” still continues to remain one of the most popular. However, the majority forget that for reception of the necessary effect is necessary to carry out this exercise correctly. Carrying out lifting on a biceps with wrong techniques, they overload a waist and elbow joints, injure shoulders.

There are two basic positions at performance of lifting on a biceps – standing and sitting. For the second variant it’s more convenient to use dumbbells as the bar doesn’t allow to carry out exercise with full amplitude.

The main task of biceps is hand bending in an elbow. Also it carries out function wrist supination – rotary change of position of a forearm. At a choice of a bar for pumping of biceps this is, unfortunately, not possible to do. Such variant is accessible only at use of dumbbells. Humeral muscle also helps a biceps at hand bending in an elbow joint.

Lift a bar correctly!

In a starting position it’s necessary to stand straight, holding a bar on outstretched arms. It is necessary to bend slightly knees to lift the burden from waist. Feet should stand on width of shoulders – such position will provide the maximum balance at performance of the given exercise. Use such width of the grasp that your brushes were settled a little wider than hips. The main thing it to pick up such width of the grasp at which it will be maximum convenient to you to carry out liftings. Extremely important during bar lifting to fix position of wrists, differently it can lead to serious traumas of an elbow joint and wrists.

Probably, to some it will be difficult to keep wrists in stable position at once. If you have faced this difficulty to you it’s necessary to strengthen muscles of forearms at first. Having the weak grasp, you cannot load a biceps properly. Wrists will be a limiting factor for you.

One of the basic errors in performance of exercise – an attempt to throw a bar, helping ourselves with all body. In the starting position elbows should be strictly vertically on the sides of the torso. At performance of lifting of a bar it’s important not to plant elbows in the parties and not to displace them back. Thereby you unload a target muscle. To lift a bar it’s necessary to level of shoulders, but not higher. The waist and shoulders are exposed to dangerous load if you break this rule. Load goes from a biceps on a forward bunch of deltoids. For the best control over correctness of performance of exercise rise sideways to a mirror and watch at all amplitude of movement. Give special attention to the top point of a trajectory.

At performance of lifting on a biceps with correct techniques you, probably, must reduce working weight, however your biceps will work much more strongly.

Take a break at the top point of the trajectory, but keep biceps tense. If not to do it all load will pass to elbows and shoulders. Such errors in this exercise are inadmissible.

Watch closely a bar from the beginning and to the end of performance of exercise. In the bottom point of movement it’s possible to make a short pause. During lifting it’s necessary to do an exhalation. It will help you to develop the big force and to cope with weight. Lowering a bar, take a breath.

Because of non-observance of techniques and wrong performance of exercise very many subsequently get traumas of elbows and wrists. Aching pains begin which annoy during training, and in rest. Over time it’s necessary to reduce load and work volume on biceps, and in certain cases even to exclude it at all. Chafing with various ointments, attempts to put ice, as a rule, don’t help in this situation. It’s necessary from the beginning of employment to listen attentively to the body not to appear a victim of traumas and stretchings.

But, as well as everywhere, here too there are nuances. By manufacture of EZ-bar each firm bends it in own way. Therefore you shouldn’t look that the concrete EZ-bar approaches to your partners in a gym room. Not the fact that it anatomically will approach you. To verify this, you need carefully to carry out liftings with such bar. Don’t try to take the big weight at once. If at performance of lifting you feel that on your elbows and wrists an excessive load lays down it’s necessary to refuse such bar. In that case it will be safer to you to do liftings with dumbbells. It isn’t necessary to copy stupidly someone’s training program in which liftings with a bar are specified! There is nothing terrible if you’ll replace a bar with dumbbells.

For many fans of bodybuilding the bar for performance of liftings doesn’t approach essentially. For them it will be safer and more effective to carry out liftings with dumbbells.

In some techniques it’s recommended to carry out liftings, using the thick bar which diameter is 5cm and more. It explains that such bar allows simultaneously to increase power of brushes and to swing biceps. But it’s necessary to notice that such bar sharply increases load on elbow joint. Probably, you had a trauma of an elbow earlier or you train a breast with the increased intensity in last time (that strongly overstrains elbows). In any case if you have decided to use a thick bar begin with weights!

The first enemy in liftings on a biceps – is “cheating”. Lean with back against a rack of a training apparatus or a small column, it should reduce probability of “cheating”.

Carrying out liftings on a biceps, using for this purpose Scott bench, probability of “cheating” decreases. In this case you’ll need the partner to submit to you a bar and to take it away after the set termination. Performing liftings on Scott bench, you must strictly supervise a bar in the bottom point of movement.

For bar lifting it’s possible to use and a vertical bench, but the amplitude of movement in this case would not be complete. For variety you can use such variant. It’s necessary to lean a back on a bench back, and not to lift a bar from hips with jerky. In the bottom point of amplitude it’s possible to do a small pause.

Lifting on biceps with dumbbells

There are a lot of variants of performance of liftings of dumbbells.

“Hammer” or lift with use of the neutral grasp. This exercise is considered one of the safest variants of lifting on a biceps. If to carry out lifting with supination in starting position palms are developed downwards and at lifting the forearm is developed upwards. Stand up straight, hands with dumbbells should be near hips. It’s important not to take dumbbell in the middle of the bar. Use such grasp: such as hand will be locate closer to an external weight plate. So the grasp allows to raise efficiency of all exercise. Bend a hand and develop a palm up in the same time. In a final point of movement the forearm is completely developed, and the palm should look strictly upwards. During all set elbows should be fixed. Don’t displace them back and don’t plant in the parties!

For this exercise it is necessary to choose such weights to exclude completely possibility of “cheating”. Otherwise exercise will lose any meaning. It’s necessary to lift the dumbbell to level like at bar lifting. In a negative phase of movement slowly develop forearms in a start position.

The basic errors at lifting on a biceps are displacement of elbows forward concerning the body frame and so-called “declination” of the body frame. Always hold the body frame strictly vertically!

It’s necessary to remember that for growth of biceps not the dumbbell or bar weight answers, but the correct techniques of performance of exercises. If you try to overcome “refusal” by help of the partner you do an error! Such approach is useless and even is harmful! The help of the partner you need only for technically right finish a set.

Important!

Remember that the biceps can not grow because it tensely works at performance of base exercises on humeral belt and back. Compare your weights in such exercises as draught of a bar in an inclination and liftings on a biceps. Weights in such exercises are simply noncompetitive. Don’t load a biceps with isolating exercises if your training program includes many heavy base exercises. But if you have decided to do liftings on a biceps, carry out them strictly observing the correct techniques! From this first of all your physical health and sports longevity will depend!

Main moments at performance of liftings.

To train a biceps effectively it’s possible only having absolute concentration. All technical subtleties to keep in mind is extremely difficult, but they must be considered, working on these exercises. Cribs will help you. Make special cards and in brief place on them the necessary information. It will help you to carry out liftings on a biceps accurately and correctly.

Performance of liftings on a biceps should not be accompanied by jerks or throws of weight! To direct load in target muscles and to be protected from traumas look for weight and techniques!

1. Weights. If you don’t manage to execute technically correctly all repetitions planned in the approach, reduce weight. Increase weight only through certain time when you already study techniques and will gain in strength.
2. Pauses. Do short pauses in the bottom and top point of movement, but never weaken the bicepses.
3. Time. On performance of one repetition 6 seconds are given. 3 seconds on lifting of weight and 3 on its lowering.
4. Wrists. Fix wrists! During lifting don’t bend and don’t unbend them.
5. Elbows. Hold elbows strictly on parties of body frame. Don’t lift them and don’t displace forward.
6. Knees. For removal of load from a waist hold knees slightly bent.
7. Hands. At performance of liftings on biceps hands should be locate on a bar so that to you will be maximum comfortable to carry out weight lifting.
8. Support. At performance of liftings with dumbbells it is possible to lean against a vertical rack of a training apparatus or to lean about a bench back.
9. The grasp. For strengthening of the grasp the use of wrist belts or gloves is probably. Also it’s possible to strew palms of hands with magnesia.