5 BEST PUSH UPS FOR BICEPS AT HOME WITHOUT EQIUPMENT







All of us do want those gigantic and good looking biceps, but do not want to invest in gyms or fitness programs. so no need to worry about that, all you need is the below listed workout. perform these push ups regularly and you will see results within a month. of course you will not get those large biceps in a month but talking about difference, for sure it will get noticed. based on my own experience, it took me 5 months to reach the wanted size of biceps and 2 months to notice the actual difference(as I was not regular). 

And beware of those attractive supplements which promise you full growth within a month, a week, a day or an hour. stuff like that can be hazardously effective for your body. so try to avoid them.


  • WORKOUT SPECIFICATIONS -




5 PUSH UPS THAT ARE SUPER EFFECTIVE FOR BICEPS-
  • Handstand push ups
  • Spiderman push ups
  • Typewriter push ups
  • Diamond push ups
  • Archer push ups



1- HANDSTAND PUSH UPS -

This is sometimes considered as one of the hardest push ups to perform (if done without any wall support). but we will use wall support to help us in doing this one. you can execute these by getting on the handstand position (of course with the support) and try to do the half first, then go for full as sometimes if you lack the basic strength then you might not be able to lift back up if went down completely. 



2- SPIDERMAN PUSH UPS - 

This is an easy type of push up that you will easily execute but the tough part is to maintain balance while performing these push ups.
it is a bi-sided exercise and engages both the arms together but one arm at a time is stressed more than the other one. to execute this push up, you will have to extend your left shoulder and bring your right knee to your right arm so that you can deliver the look of spider man climbing the wall.  Do the same on the other side to alternatively perform this push up exercise.



3-TYPEWRITER PUSH UPS -

As the name suggests, it is also a two-sided exercise which focuses on stressing both the biceps alternatively. to perform this push up you need to get on the basic push up pose and then drive yourself to your left side, now move backward to retain your position and then move to your right side and then move back to retain your position and consider it as one rep. 



4- DIAMOND PUSH UPS -

You might find it hard at first but it is one of the most enjoyable push up exercise you'll ever try. it exerts huge pressure on your chest line and biceps. to perform this you will need to get on the basic push up pose and join your index finger's and thumb's tip to make the shape of inverted diamond between your palms. now try it once and make sure you don't loose your butt shape as it can affect your lower back. now you can perform as many reps as you want.



5-ARCHER PUSH UPS -

This is considered as one of the intermediate level push ups, but if you've mastered the basic push ups then you will not find it as difficult as other intermediate push ups. All you need to do is to get on the basic push up pose with arms extended wider than your shoulder, now go down on one side reaching your palm to make the pose of an archer, now perform the number of required reps on one side and then go for the other side.



That will be okay for you to get results within a month if performed regularly without any break and you should also control your diet with these. As there is no point in doing the above exercises if you cannot quit oily and junk food.