The push-up is an exercise that uses your body's own weight to build muscle in your arms and strengthen your core. By slightly turning your arms inward, you can target the bicep muscles, which are the muscles in front of the arm used to help your lift heavy objects. Warm up before performing push-ups by walking or jogging for five minutes to warm your arm muscles to prevent injury and strain.
Biceps Variation
While traditional push-ups performed with the hands directly underneath the shoulders target the triceps, or the back of the arms, a close-grip push-up activates the biceps as a stabilizer muscle, helping to build big biceps, according to ExRx. In addition to your biceps and triceps, a push-up also works the chest and core muscles.
Starting/Lowering Positions
Drop to all fours with your hands spread on the ground. Tilt your hands to where your index fingers are pointing toward each other. The arms should be slightly more inward than shoulder-width in order to work the biceps. Your shoulders should be directly over your arms. Extend your legs behind you and place your toes on the ground. You should be in a plank or push-up position. Your feet should not be more than six inches apart. Keep your back, buttocks and head in a straight line. Your stomach should be tucked in with your stomach muscles contracted.Bend your elbows to slowly lower your body toward the ground. Your elbows will go out to the sides instead of toward your back as a traditional push-up does. This helps to build your bicep muscles. Keep your back straight as you lower and do not allow your buttocks to stick up in the air. Continue lowering until your chest or chin touches the ground.
Return to Starting Position
Push against the floor with your hands straightening your arms and return to your starting position. You should feel your bicep muscles working as you raise up. To add extra intensity, pretend you are pushing your feet against the floor as well. Repeat for eight to 12 repetitions. Rest, then repeat for three to four additional sets. Stretch your arm muscles between sets to reduce next-day muscle soreness.
Modifications
If a legs-back push-up position is too challenging, drop to your knees or place your hands on an elevated surface, like a horizontal bar or the wall. These modifications still work your biceps, yet do not tax your body as much.
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