How to Build Biceps With Push Up Bars
Push-ups are a body weight exercise, meaning that they use the resistance of your body weight to provide the workout. One of the first exercises we learn in school, it's still among the most popular exercises. A traditional push-up exercises the triceps, chest and shoulders. You can work out these muscles even more effectively if you use a push-up bar, which isolates the muscles and allows for a deeper push-up. However, you can use the following three exercises to work on your biceps using the same piece of equipment.
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Instructions
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Compression Exercise
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1
Sit in a chair with your back straight and your feet flat on the floor. Alternately, you can do this exercises sitting cross-legged or with your legs folded beneath you.
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2
Grip the bar in the center with both hands. The hands should be positioned palms-down, with the pinkies at the ends of the bar, resting against the bend.
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3
Press your hands towards each other like you're trying to collapse the push-up bar. You should press as hard as you can throughout the exercise.
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4
Hold the flex for a slow count of 30.
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5
Relax for one minute.
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6
Repeat steps 3 and 4 for a total of five repetitions.
Curls
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7
Do this exercise standing with your legs approximately shoulder-width apart.
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8
Grip the center of the push-up bar with one hand so that the bar is parallel to your body. Your arm should be extended and relaxed, hanging near your hip.
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9
Do a curl by flexing your arm, bringing the bar up to your shoulder.
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10
Let your arm slowly return to resting near your hip.
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Repeat steps 3 and 4 for a total of 10 repetitions.
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12
Rest for a minute.
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13
Do the same for your other arm.
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14
Do a total of three sets with each arm.
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15
If the bar is too light to challenge you, consider adding resistance. You can do so by hanging weights on the bar, or by looping an elastic band around the bar and under your foot.
Range of Motion Exercise
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16
Do this exercise sitting down, either in a chair or on the floor.
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17
Grip the ends of one push-up bar in each hand so that your hands are parallel, thumbs-up. This should feel like gripping a steering wheel. Start with your hands holding the bar in your lap.
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18
Press your hands toward each other like you're trying to collapse the push-up bar. You should press as hard as you can throughout the exercise.
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While pressing, raise the bar so that your arms are straight out in front of you, then continue to raise the bar until your arms are above your head. This entire process should be done slowly, taking five to 10 even breaths to complete.
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20
Still pressing, lower the bar back to your lap. This process should also take five to 10 even breaths to complete.
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Rest for one minute.
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22
Repeat the process for a total of three to five repetitions.
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1
Tips & Warnings
As with any exercise program, you should consult a physician before beginning this push-up bar regimen.
