To give the biceps a workout without using weights, there is no need to have a gym membership. You can give the biceps a workout by doing calisthenic exercises. Calisthenics are exercises where your own body weight is used for resistance. They can be done anywhere at any time and are especially handy when you are on vacation and don't have access to a gym.
Train the biceps by doing chin-ups. Hold the pull-up bar with your palms facing you and your hands shoulder-width apart. Hang from the bar while sticking out your chest and keeping your torso as straight as possible. Inhale and pull yourself up on the pull-up bar. Visualize the biceps working. Bring yourself up until your head chin reaches the pull-up bar. Keep your elbows close to your body during the exercise. Exhale on the exertion and hold the pull-up position for one to two seconds before lowering yourself back to the starting position. Ask someone to assist and hold your legs if you are not strong enough yet to pull yourself up. Perform sets and repetitions according to your fitness level.
Perform pull-ups to target the biceps. Grab the pull-up bar with the palms facing away from you and placed shoulder-width apart. Hang from the bar with your arms fully stretched out. Bend at the knees and cross your feet while sticking out the chest. Inhale and pull yourself up on the bar. Focus on the biceps working. Pull yourself up until your upper chest reaches the bar. Hold this position for up to two seconds and exhale as you lower yourself down to the beginning position. Do as many repetitions and sets according to your comfort level.
Push up your body weight to train the entire upper body, including the biceps. Lie on your stomach on the floor with your legs stretched out. Place your hands shoulder-width apart on the floor and keep your feet next to each other as you come up on your toes. Stretch out your arms to form a plank position. Hold your legs tight and straight and keep your abdominals pulled in tight. Inhale and bend at the elbows to lower your body towards the floor. Concentrate on your biceps and entire upper body. Exhale on the exertion as you push yourself up to the starting position. Do as many reps and sets as your fitness level allows. Challenge yourself by doing one-arm push-ups as your get stronger.
- Photo Credit push ups image by Steve Lovegrove from Fotolia.com
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