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Helpful Tips: 5 Exercises For Building Biceps At Home


Who doesn’t love biceps? They are about the easiest muscles to show off in public; with your arms pressed the right way, they will rise to reveal the smooth-heaped muscles that newbie bodybuilders crave.

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You can achieve this for yourself, even if you can’t visit the gym for some reason. This article takes you through five exercises you can try, starting today, to build your biceps.

Diamond Push-Up

This is somewhat like a regular pushup, except that the hands are close to each other. They are both drawn about 45 degrees towards each other. Both index fingers and thumbs touch each other, forming a diamond shape.

This exercise is difficult for first-timers, but you can master it over time. In addition to building and strengthening your biceps, the diamond push-up also adds to your upper body strength.

One-Arm Push-Up

As the name suggests, this is a pushup done with just one arm. It causes your arm to take the weight that both arms would usually bear. The result: your arms will get stronger; so will the muscles on your shoulders and chest.

Side Plank

To take the side plank position, begin with the regular plank and slowly turn your body so that it rests on one arm and the other is raised toward the sky. Then let the raised arm come down to rest by your side (the one that isn’t facing the sky). Keep this position for 30 seconds. Then do it again, with the opposite side of your body.

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The side plank strengthens your biceps. It also protects your spine and reduces your chances of getting a  back injury.

Incline Push Up

An incline push-up is a tweaked push-up, which has the hands resting on a plane that’s higher than the one the toes rest on. In other words, it’s an elevated form of the traditional pushup.

You can do this with a chair, couch, table, or other elevated surfaces. Place your hands on that surface, and do your push-ups on them.

This exercise gets the shoulder and arm muscles working, and strengthens them over time.

Up-Down Plank

This plank exercise variant involves first taking a full plank position (holding your body up with your hands and toes on the floor); then placing one elbow on the ground, and then the other. After this, lift elbows from the ground one after the other. Repeat this movement several times.

Besides building the biceps, this workout also strengthens your body’s core and improves your posture.

Final Words

You can try out these push-up and plank variants at home, with no formal training equipment. Persist with them over time, and you’ll be grateful for the benefits they bring to you.

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Ikenna Nwachukwu holds a bachelor's degree in Economics from the University of Nigeria, Nsukka. He loves to look at the world through multiple lenses- economic, political, religious and philosophical- and to write about what he observes in a witty, yet reflective style.

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