Biceps are the no. 1 show off muscle, everybody wants bigger biceps. But how can you get your biceps to grow? Can you do this at your home and without even using weights?
The short answer is yes! And I know this sounds too good to be true, but it’s a fact. You don’t need to go to the gym, and you don’t even have to have a proper home gym setup.
You can build impressive biceps without equipment, using either your bodyweight or just household stuff you already have lying around.
I am not saying you shouldn’t join a gym or ever buy any equipment, not at all, I am just saying that you don’t have to if you don’t want to.
If you do want to use weights, you can make heavy concrete dumbbells at home that would cost you next to nothing. Of if you’d rather buy than making your own, nothing beats a pair adjustable dumbbells for working your biceps or any other body part.
So let’s talk arms now.
Arms and in particular biceps are the most sought-after body part. There’s a good reason for that, besides screaming powerfulness, no other muscle in the body has such a difference in appearance when flexed vs. unflexed (extended). Big biceps look like beautiful mountain peaks.
Here are 14 exercises to help you reap the rewards of stronger arms.
You can use these as part of a regular workout or as a standalone circuit.
1-Push-ups
Push-ups are the quintessential exercise not just for pec development but as the most basic builder of overall body strength.
How to:
◕ You can make it a bit more challenging by doing it off a medicine ball or placing the feet on a higher ground to hit the upper chest area.
◕ Start the movement with the arms slightly wider than shoulder width.
◕ Lower yourself to the floor until the triceps positioned parallel to the floor.
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