Bicep muscles are the muscles in the front of the upper arms above the elbow. Lifting weights is an effective way to tone bicep muscles, however, push-ups are a natural method that do not require equipment or visiting a gym. They can be done anywhere, regardless of gender or physical fitness level.
Step 1
Master the form of a basic push-up. Begin by lying flat on your stomach with hands under your shoulders and elbows bent. Lift the body up onto the hands, straightening the arms, supporting the lower part of the body with the toes. The head, torso and hips should form a straight line throughout the movement. Lifting the body up and releasing it down is the equivalent of one push-up. If you have difficulty supporting your weight during the push-up, rest some of your weight on your knees by placing them on the floor. With this variation, the body should remain in a straight line and resemble a backward check mark.
Step 2
Increase mastery of basic push-ups by performing two to three sets of push-ups. Recommendations vary as to how many push-ups you should complete. Generally, push-ups should be repeated until exhaustion. According to Military.com, being able to perform at least 20 push-ups in approximately one minute can serve as an initial goal. Use this number as the baseline for a push-up regimen. As fitness increases, the basic number should be increased over time. Performing push-ups daily or on most days will help to fully develop bicep muscles.
Step 3
Perform fist push-ups, also referred to as knuckle push-ups. Fist push-ups provide an alternate form of push-ups that target a separate set of muscles in the biceps. To accomplish these, get into the basic push-up position. Instead of placing hands flat on the floor underneath your shoulders, place the flat part of the fist on the floor and push up onto the knuckles. Perform the basic number of push-ups or as many as possible before feeling exhausted.
Step 4
Perform pyramid push-ups. Get into the basic push-up position. Lift the body up and move the hands toward the center, bringing them together to form a diamond or pyramid. Perform the basic number of push-ups or as many as possible.
Step 5
Perform double-width push-ups. Start in the basic push-up position. Lift the body up and move the hands outward until they are double the width of shoulders. Spread fingers apart and turn them outward. Perform the basic amount of push-ups or continue until arms are exhausted.
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