3 Badass Moves For Chest And Bicep Workout

chest and bicep workout

Chest and bicep workouts play an important role in your fitness routine. The chest and biceps are probably the two most important parts of the upper body to have developed. Why? Well, because they are the focal points for what many people think is the ideal male physique. The chest is the section that pushes the body outwards, whilst the biceps are the major muscles that flex, to show off that muscle.

In the following article, we will discuss some of the best chest and bicep workout routines.

chest and bicep workout

1.Best Biceps Workout With Weights

Purchasing a nice set of dumbbells isn’t cheap, but it is a great investment if they’re going to be used regularly. However, an affordable option that works quite well when it comes down to developing upper body strength (and most importantly combo exercises like chest and bicep workout), is using suspension bands and a chin-up bar.

Chin-Ups for chest and bicep workout

Pull-ups and chin-ups are both popular exercise options that engage the biceps. Chin-ups place more of an emphasis on the biceps, whereas pull-ups emphasize the back muscles as well.

How to do it:

Grab a pull-up bar that is shoulder width apart from you. With your underhand grip, pull yourself up towards the bar with control and strength from your biceps then slowly lower back down. When gravity drags you down, don’t fight it by telling yourself to lift faster! If you’re struggling, just skip this exercise till you’re strong enough to do all 4 sets perfectly. This is one of the best chest and bicep workout techniques.

Biceps Curls With Suspension Band

This is not an easy exercise. But it is extremely effective when it comes to working out your quads and core muscles and really fires up the routine of your chest and bicep workout.

How to do it:

With arms extended facing the anchor point, hold one handle in each hand. Walk your feet out into a straddle position to increase the difficulty. Lean back so your arms are perpendicular to the floor and your body forms a straight diagonal line from the floor up through your shoulder blades.

When leaning back, make sure you do not bend at the elbows; it is important that they stay pointed directly down toward the floor as you pull yourself up using only your biceps strength until your chest is touching the handles. Once you reach this position, carefully lower yourself back to start under control before walking your feet back closer together into an original straddle.

2.Best Biceps Workout Without Weights 

No need for gym equipment for Chest And Bicep Workouts. All you need are your own two arms! You can build or tone shoulder muscles at home with just your body weight. We’ve rounded up some great exercises that don’t require any equipment; all you need is your body weight. It isn’t just for fancy shirts through – whatever muscles these exercises work, they’ll work them well! And including these exercises in your chest and bicep workout will really make the changes visible.

Biceps Curls

This exercise works well with anything you’ve got a handle to — those big water jugs from the grocery store or some shopping bags loaded up with books. Just be sure you’ve got equal weight on each side.

How to do it: 

Grab a bar with each hand using an overhand grip. Stand straight with your feet shoulder-width apart, then lift the weight until your arms are fully extended above your head. As you perform this movement, remember to keep your abdominal muscles under control by not letting them splay out too widely.

While the arms are raised, try to squeeze the biceps muscle together as tight as possible at the top of the movement. Bring the bar back down without swaying or dropping the arms suddenly. Remember to breathe normally through this exercise.

Table-Edge Row

The table or desk method is a good move for a strong back and powerful Chest And Bicep Workouts. Just pick a solid surface to work with!

How to do it:

Lie flat on your back with your knees down and on the floor. Lace your fingers together by sliding them into a V shape, placing them beneath the middle of your forehead. Then, use the backs of both hands to press against a table edge a little farther than shoulder-width apart.

Next, contract your glutes and hamstrings so that you’re grasping onto not just the table but also the ground beneath its surface. Lastly, extend your hips off the floor as much as you can before lifting up 10–40 degrees out of what is considered to be the normal range of motion for this position i.e. from being prone to be bent over. As an additional challenge, walk out from underneath the table to increase the difficulty factor or workout plan difficulty yet again!

 3. Chest Exercises For Chest And Bicep Workout

You can build up strength in your chest muscles in a limited amount of time—just by using push-ups. There are many different push-up variations with and without added weight. If you’re trying to improve the size of your chest muscles, try these three push-up varieties, from easiest to hardest.

Regular Push-Up

This is your everyday workout. It’s great for those who are looking to upgrade from an intermediate fitness level to the more advanced side of things. By slowing down each rep and making sure your muscles feel it on a cellular level, you can really make these push-ups feel more effective than they otherwise would be at a less rigorous pace. Push-ups in general focus on a broad range of muscles.

How to do it:

Push your arms and shoulders back and hold a tall posture as if someone were about to take a photo of you. Get into the push-up position on your toes with your hands wider than shoulder-width apart. Don’t allow your hips to sag, instead of contract your core muscles. Keep this stance while lowering yourself down until you feel that pulling sensation in the middle of your chest, then press back up until a straight arm position is reached.

Modified Push-Up

If you’re unable to do more than a couple — or any — regular push-ups right now and would like to work your way up to that level, then this simple version is the one for you! This is a legit goldmine for your Chest And Bicep Workouts.

How to do it:

Starting from the kneeling position, walk your hands out so that they are even with your glutes. Your wrists should be straight along the floor parallel to one another Chest And Bicep Workouts. Keep your abs contracted and bring both of your elbows back so they are even with your shoulders. With straightened arms, slowly bend forward at the waist coming just short of touching the floor with your Chest And Bicep Workouts. Exhale as you slowly extend yourself upward to a straightened standing position again.

Clap Push-Up

This workout while taking care of your chest and bicep workout, will also target key areas of your body by improving your strength, explosiveness, and power.

How to do it:

Begin in a push-up position with your hands on the ground. Lower down while hovering an inch or so above the ground. Press up while powerfully extending through your arms so that your hands go above you. Chest And Bicep Workouts Clap in mid-air, then land with bent arms outstretched towards the ceiling. 

Conclusion:

We hope you enjoyed our article about chest and bicep workouts. With this knowledge, we know that you can make the most of your workouts and get the results you are seeking when you are able to work out in the convenience of your own home. So what are you waiting for? Start your workout today! 

FAQS

Is chest and bicep workout a good combo?

Yes, a chest and bicep workout is good combo. And if we’re honest, it’s not really an issue of whether it’s the best combo because there isn’t such a thing as “the” best way to do things. However, there are some guidelines to consider like pairing opposing movements like pressing with pulling or pushing with pulling or pushing. There are three ways to frame your workout where pull and push take center stage, presses and pulls go hand in hand, and pushes and pulls get equal attention.

How can I increase my chest and biceps at home?

Read the above article to find out about exercises that can help you gain strength in your chest and biceps by strengthening them at home! 

Should you lift heavy for your biceps?

If you find your arms taking a beating when they are overworked, it is best to not go heavy when working out the biceps. You can, in fact, go light but crunch your muscles with more high-intensity reps.

Why are my biceps not getting bigger?

Two primary training errors people make (that keep their biceps from growing) are: doing too many bicep exercises at once and not varying the techniques used. We cannot emphasize enough how important it is to change up your technique when it comes to chest and bicep workouts. We’ve all been guilty of this in one way or another – and we’re especially guilty of having our own body and psyche depend on a specific muscle group working out a certain way, while we continue to hammer down that one approach that we know works. And then we wonder why we haven’t gotten bigger arms. In general, variation in training exercises elevates biceps growth far better than simply adding more days or sets or even pushing through set plateaus by consistently doing sets with high repetitions. 

Why do chest and biceps together?

Training Chest and Biceps the same day may seem like a bit of a strange idea to some, but doing this can increase stamina and even work well if one wants to focus on strength training. Not only will you be working your Biceps, but also your Triceps in order to use them as secondary muscles on chest day! These large muscle groups will need at least 48 hours of rest in between workouts, so try pairing up body parts such as back and triceps later in the week (on Monday and Wednesday for example) in order to avoid over-stressing any one muscle group. So, chest and bicep work out for the win.

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