Want to build your biceps at home?
You should probably avoid this fitness mistake, according to a physical therapist and strength coach.
Jeff Cavaliere, an Athlean-X expert, does not recommend doing bicep press ups.
The exercise variation involves turning your hands the opposite direction when doing push ups.
While it’s a trendy move at the moment, apparently doesn’t do much to build muscles.
They can also be “horrible” for your wrists, which could cause injury.
In a YouTube video, Jeff said: “When we talk about the biceps, there’s a few things that it does.
“We know that it flexes the elbow. We know that it can supinate the forearm… and we know that the last thing in order of its preference is to help assist in shoulder flexion to bring the arm up.”
While it can flex the elbows and shoulders, the fitness buff doesn’t think it helps to build muscle.
He added that the move can do more damage than good.
Jeff explained: “What I see from this that’s horrible is what it does to your wrist.”
So which moves does Jeff recommend to build muscle?
Last month, the guru outlined a 10 minute home workout on his YouTube channel.
He said: “The key to the effectiveness of this home workout for biceps is to take advantage of the hypertrophy stimulus gained from metabolic stress caused by higher repetition, low rest, light load workouts.
“Each of the biceps exercises included in this home workout are to be performed for 45 seconds, followed by just a short 15 second rest to shake out the burn and then finished off with one more round of the same movement.
“This is to be repeated a total of 5 times for a total workout duration of 10 minutes.
“If at any point you feel as if you can’t complete the reps due to the overwhelming metabolic burn in your arms, simply rest as briefly as possible and get back to cranking out your reps until the time is over.”
Jeff Cavaliere’s Light Home Biceps Workout
- No Money Curls – 45 sec on / 15 sec off x 2
- Banded Drag Curl 45 sec on / 15 sec off x 2
- Lip Buster Step Back Curls – 45 sec on / 15 sec off x 2
- Cross Body Hammer Curls – 45 sec on / 15 sec off x 2
- Leaning Stretch Curls – 45 sec on / 15 sec off x 2