Do you want to get wider biceps without weights? No need to worry because we are going to give you a guide. In many cases, people need weight training to achieve their biceps vision. But you can get them too even without weights, let’s find out more.
Get Wider Biceps Without Weights With This Guide
As a fitness enthusiast, I need a variety of exercises to achieve my biceps goals. There are times when I don’t have access to dumbbells and barbells. I’ve considered a few exercises that are still effective for biceps. Some of them may be familiar to you and some of them are rarely done.
Let’s find out what are some effective exercises for biceps without weights:
1. Isometric Bicep Hold
Start by standing straight, put your arms at your sides, and then bend your elbows until your arms form 90 degrees. Make sure to hold the position for about 45 seconds, and repeat up to 3 sets for optimal results.
2. Regular Push-Up
Push-ups start with a plank position, make sure your hands are wider than your shoulders but not too wide. Make your body go down until your chest almost touches the floor. Push your body to the starting position and repeat the movement. Simply do push-ups for 10 reps or more, and do up to 3 sets.
3. Plank to Push-Up
Take a plank position and then raise your body with one hand to a push-up position, then follow with the other hand. Next, lower your body back down, doing about 10 reps in 3 sets.
Some of the exercises above can make your biceps wider and stronger even if you don’t use weights.
FAQ
Why aren’t my biceps wider even though I’ve been exercising?
One reason could be overtraining but not being consistent, while another reason could be a lack of variety in your training. Try adding extra types of exercises especially those that focus on the biceps.
Are biceps difficult to grow?
Biceps growth can depend on genetics, diet, and training. Some people can have a high natural potential for biceps growth while others are no better.
Can you train your biceps every day?
Training your biceps every day is not recommended because your muscles need to rest after training for at least 48 hours. Biceps training can be in 2 or 3 times a week only.
Is it possible to get wider biceps without weights?
You can get wider biceps without weights, but it might take longer. You can consider bodyweight curls, chin-ups, isometric holds, or push-ups.