Pushups are common exercises that can help strengthen both your upper and lower body. While pushups have many benefits, they do not work your bicep muscles. However, there are many exercises that target your biceps and can help build strengthen in these muscles.
Pushups
Pushups are versatile and simple exercises that can strengthen several muscle groups in your body. If performed properly, pushups can help build your chest, shoulders and triceps. They can even work out your back, legs and glutes. In addition, pushups can help you burn calories and increase your cardiovascular endurance. And since pushups require no gym equipment, they can be performed anywhere at any time. All you need is a hard, flat surface.
Proper Technique
To perform a pushup, lie on the ground in the prone position -- facing the floor. Place your hands, palms down, slightly wider than shoulder-width apart. Gently push off the ground to lift your body while keeping the balls of your feet on the ground. Keep your back straight. When your arms are fully extended, slowly lower your body until your elbows are at a 90-degree angle. Then push off the ground again and repeat the process.
Biceps vs. Triceps
Pushups strengthen your triceps not your biceps. It is impossible to work your biceps and triceps simultaneously, as the muscles control two different arm motions. Your bicep flexes your elbow while your tricep extends your elbow. Biceps are involved in pulling motions, while triceps are involved in pushing motions, such as pushups.
Bicep Exercises
Although pushups don't target your biceps, several exercises can help strengthen the muscle. The most common is the bicep curl. To perform a bicep curl, hold a barbell with an underhand grip. Then curl the weight towards your chin, keeping your upper arm straight. Lower the weight and repeat the process. Bicep curls can be modified to help increase muscle mass. One such modification is the incline dumbbell curl. This is performed just like a regular bicep curl, but while lying back on an incline bench. This allows for maximal stretch at the bottom of the movement.
Considerations
Start slow when beginning any exercise routine and gradually increase the intensity. Ask for help if you are unsure of the proper technique of any exercise. If you feel pain or discomfort, stop exercising immediately.
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