How to build your biceps at home quickly without weights?

Built biceps is an indicator of men’s strength and health. Developed muscle relief – is an indicator of health and beauty of a man. To prime the biceps as much as possible, it is necessary to carry out exercises with weighting. To work out the arm muscles the best  is to use dumbbells of different weight, but if you can’t use them, other sports equipment is also suitable. As an example, try to pump up your biceps without dumbbells at home.

How to build your arms at home without dumbbells?

Your arms can be pumped at home not only with the help of barbells and dumbbells . To do this, there is a horizontal bar and push-ups. It remains only to choose a program of push-ups.

Classic Pushups

Take the prone position, body straight, elbows slightly bent, palms place in line with the chest slightly wider than your shoulders. Put feet pelvis width apart. Breathing, start cranking your hands. They should form a 90 degrees angle. Don’t touch the floor with your breast. Return to the starting position, without stopping at the bottom.

Close grip push-ups

Starting position as the previous time, with the difference that the thumbs and index fingers touch each other. Lower yourself down. The chest should stay close to the palms. Then go up.

Wide grip push-ups

Lying, your hands are apart as much as possible. Scroll down, then by means of the chest muscles, try to return to your original position. Do not straighten your elbows to the end. When you get to the top position, strain the muscles of the chest to maximum. Then scroll down again. Press is keept in suspense, do not flex.

Pushups With upturned Feet

Everything as in classical push-ups, but you need to put your legs on a stool or a sofa.

Starting position: Everything is exactly as in the classic push-ups, your feet must be placed above the floor, for example, on the couch. Start push-ups, as in the classic version.

Strengthening the biceps on the bar

To exercise the biceps a street horizontal bar or a set house bar is suitable. Pumping muscles is as follows:

A small load must be attached to a belt ;
Then take up the horizontal bar with forward or backward narrow grip (hands about shoulder width apart);
Do slow pulling;
Do 3-5 sets of 10 times;
When pulling on the bar you should distribute the load on the muscles so that your biceps worked the most .

Exercises with expanders

Expander will also help to acquire developed biceps – you should perform the following exercises:

It is necessary to carry out the expander through a pawl (door handle);
Pick up the ends of the harness;
Then alternately bent hands, directing them to the opposite shoulder, overcoming resistance.
The number of repetitions and approaches is unlimited.
Before the exercises with expanders, as well as before any physical activity, muscles must be carefully knead.

How to work out your biceps using the rod

To exercise the biceps straight rod is suitable, but it is recommended to use the bar with EZ-stamp (it is comfortable to grip and it helps anatomical position of the hands, which reduces the risk of injury).

Exercises for the biceps barbell are performed as follows:

• We need to take the barbell with the straight grip (palms cover the neck on the top);
• Stand up straight;
• Shoulders straighten and pulled back;
• Slowly raise the bar;
• Bend your elbows, trying to touch the collarbone with your fists;
• Perform 3-5 sets of 7-8 times.
• Do not lift the bar quickly, as you may damage the ligaments or muscles will not be pumped well.