In this article we will tell you a technique on how to pump up your arms at home without dumbbells and barbells using own weight for girls and guys. Guys want to build their biceps and triceps to make their arms bigger. Girls need to train their hands to be slim and keep them in good shape.

These hand exercises at home are suitable for both women and men. To make the complex universal, each exercise is offered in different variations to increase the load for men and decrease for women, respectively. If you have any questions, feel free to ask them in the comments and get an answer.

Muscular arms, just like pumped-up abs, make a huge impression on others. That is why their development is so important.

Developed biceps, triceps, shoulders, forearms - they are not born with them (unlike calf muscles, the size of which is largely determined by genetics), this is achieved by long workouts.

The owners of fitness halls know this, so everything is equipped there for convenient hand training.

But if you are traveling or working somewhere far away, you will have to go for a trick. In addition to the usual exercises in the gym, you will need to train your hands without simulators.

Luckily, there are a number of hand workouts at home that you can do just about anywhere. They mainly use their own body weight.

To understand how to build arm muscles at home without dumbbells, you need to study the anatomy of the arms and understand what makes them what they are.

Anatomy of the muscles of the hands

The main muscles of the arms are the biceps and triceps. We will focus on them to improve the appearance of the hands and increase their strength.

You need to rethink your attitude towards exercise. light weights And big amount repetitions (15+). This is suitable for both women and men.

To make the muscles grow (which gives them shape and relief / makes the muscles to be in good shape) you need to load them with exercises that can be performed with excellent technique 6-12 times per set.

It's normal for you to focus more on training one muscle than others if you have such a task ahead of you (for example, if that muscle is lagging behind). But provided that the rest of the muscles are sufficiently developed to avoid disproportion and injury.

Triceps

Men often neglect the development of the triceps muscle, which is located on the back of the arms. They like to pump biceps more, because its shape is clearly expressed and visible to the eye.

But the triceps are big muscle group than biceps, and if you want big arms, you should add a little more emphasis on pumping them.

Triceps training is important not only for men. The fact is that women are genetically more inclined to accumulate fat than men. And fat is located in them in different places. As a rule, in men in the upper body (hence the "beer" bellies), and in women on the hips and arms.

Most effective method lose fat is a diet. But it is also important to combine it with training to strengthen the muscles of the arms, in particular the triceps, in order to give the arms nice shape and "tightness".

Biceps

Although this is a relatively small muscle, this does not mean that it should be given little attention. Located on the front of the shoulder, it is perhaps most commonly associated with strength and power - just ask any child to mimic a bodybuilder's workout and they'll start doing the biceps exercise.

Strong biceps are needed in back exercises. They help keep a straight posture and help avoid injury.

Now let's get down to the main one - how to pump up the muscles of the hands at home. And for this we are prepared best exercises with varying degrees of difficulty.

The best exercises for triceps without dumbbells and simulators

With these exercises, you can pump up your arms at home without dumbbells, barbells, and even exercise machines.

An important plus of triceps (and chest) exercises: they can be performed anywhere. It does not require anything but the floor and walls. Here are the top 3 exercises:

1. Push-ups with narrow setting hands (push-ups "diamond" or diamond)

Push ups narrow grip(here we are considering exactly their variation called diamond push-ups) is not an easy exercise, but with correct execution is one of the best for triceps.

In regular push-ups, the arms are slightly wider than shoulder-width apart, so the load is distributed between the chest and triceps. And with a narrow grip, only the triceps are loaded, because in it the palms are placed together, and the elbows are kept close to the body.

Here is how it should be done:

• Lean your hands on the floor, connecting large and index fingers both hands, creating the shape of a "diamond" (triangle)
• Keeping your elbows as close to your body as possible, lower yourself down until your chest touches the outside of your palms.
• Keep all muscles (abs, buttocks, thighs) in tension
• Raise your body up to the starting position. Then repeat all over again.

Lightweight options (if the usual way is too heavy):

• Push-ups with a narrow grip from the wall
• Push-ups with a narrow grip with an emphasis on a bench (or any other hill)
• Regular push-ups from the floor

Complicated options (if the usual way is too easy):

• Push-ups with a narrow grip with legs resting on a hill (for example, a chair)
• Push-ups with a narrow grip with weights (for example, a backpack)

2. Push-ups from the bench for triceps

This is another exercise that works the chest and triceps to varying degrees, depending on the exercise you choose.

For the majority of people this exercise will be a good start initially, but your goal should be to transition to dips (these include more muscle to work).

The only downside to bar pushups is that you have to find something suitable to perform them. On playgrounds, bars are most often present, but instead of them, you can use a table corner or two sturdy chairs.

Here's how to do this exercise according to the video above:

• Maintain balance between two benches or chairs by keeping your feet on one and your hands on the opposite.
• Push your chest forward and keep your back straight.
• Lower yourself until your elbows are bent at an angle of about 90 degrees.
• Then rise by straightening your arms.

Lightweight options:

• Bench push-ups for triceps knees bent(feet on the floor)
• Triceps push-ups with legs on the floor

Complicated options:

• Push-ups from the bench for triceps with weighting. Put your backpack or suitcase on your hips.
• Push-ups on the uneven bars

• Dips with weights (hang a heavy backpack or use something that can be fixed between your legs).

3. Triceps Extension

All previous exercises are great because they work several muscles at the same time. But single-joint, or isolated, exercises are very useful for working out lagging muscles.

The video above shows the exercise using the TRX machine and a weight vest, but you can use a wall or other surface.

Here's how it's done:

• Stand in front of the TRX, table, or wall and place your hands about 15 centimeters apart.
• Place your feet about a meter from the wall. Keep tension in your abs and glutes to keep your body in a straight line.
• Bending only the elbows, lower the whole body so that the head falls just below the hands.
• Do not make other movements with your elbows, except for flexion and extension.
• Raise the body using only the strength of the triceps.

Lightweight version:

• Extension to the triceps from the wall (the more hands are placed and the smaller the angle between your body and the wall, the easier)

Complicated version:

• Triceps extension from the floor

The best exercises for biceps

Unfortunately, you will have to find some equipment to train your biceps (and back at the same time). If there is no playground with a horizontal bar nearby, you need to find something to hang on. And another table (for horizontal pull-ups).

1. Pull-ups with a reverse grip on the biceps

This is my favorite exercise after the deadlift.

Here, as in regular pull-ups, the back works. But thanks to a different grip, a lot of the load falls on the biceps.

I have always believed that pull-ups are better than dumbbell curls due to the inclusion of more weight(weight of own body), and greater range of motion.

This is another one of the exercises that can be difficult for beginners, so some modifications are given below. But if you think you can do it, here are the instructions:

• Grab the bar with both hands. Grip width narrower than shoulder width. The palms are directed towards you.
• Do not relax the press and buttocks so that the body in profile resembles a straight line.
• During execution, bring the shoulder blades together and, as it were, pull them down.
• When your chin reaches the bar, stop and slowly lower yourself down.

Lightweight options:

• Negative Pullups

• Isometric holds on the horizontal bar

Complicated version:

• Pull-ups with regular grip

• Pull-ups for biceps with weights

2. Horizontal pull-ups

Even when I work on my back in the gym, I choose horizontal pull-ups.

You may have heard of the bent over row. You take the barbell, bend over, pull the barbell to your chest. This good exercise if done properly. But if the weight is heavy, it becomes difficult to perform the exercise with proper form.

Horizontal pull-ups solve this problem. The technique of this exercise is difficult to spoil, you can add weights without the risk of increasing injury.

In addition to the back, they also perfectly train the biceps and core.

Watch the video tutorial for this exercise and follow these instructions:

• Lie on the floor under a bar or table.
• Grab the bar or edge of a table with your palms facing away from you.
• Keep tension in your abs to keep your body in a straight line.
• Pull your body up until your chest touches the bar or table.
• Then get down.

Lightweight options:

• Traction at the doorway

• Pull with a rag

Complicated options:

• Horizontal pull-ups with increased leg support

• Horizontal pull-ups with a weighting agent (for example, a backpack)

3. Biceps curl with an expander

For the last exercise in our series, you will need an expander orTRX.

This isolated exercise great for completing a biceps workout. To be honest, you may not need it if you do pull-ups regularly. reverse grip and horizontal pull-ups.

Instructions for working with an expander:

• Step on one handle with your foot. Take the other hand.
• Let your arms hang freely so that there is no tension in the expander.
• Push your chest forward.
• Bend your elbows as you raise your arms to your shoulders.
• Lower your arms slowly.

Instruction forTRX:

• Grab the handles and lean back. The further you lean, the harder the exercise will be.
• Bend your elbows. Inner side palms should look in your direction.
• Slowly straighten your arm to its original position.

Summing up

I have combined in this article exercises that can be performed anywhere.

They are great for a day when you work out. upper part body. But they should be only part of the overall set of exercises (I do not recommend training only the arms, no matter how attractive it may seem!). If you are wondering how to quickly pump up your arms, then I will say that here you need to focus on increasing total mass body and complex training all muscles. Because our body does not tolerate disproportions and it is difficult with small muscles of the whole body to pump up huge arms.

I combined these exercises into a superset in order to save you time. Everything will take you 30 minutes.

A superset, or superset, is when, after completing one exercise, another immediately follows (without rest). Such a system works because while the muscles involved in the previous exercise are being restored, others are already working.

The order in which the supersets are performed is denoted by a number, and the combination of exercises into a superset is denoted by a letter. In this workout, for example, the first superset includes biceps pull-ups (1A) and diamond push-ups (1B). You do 1 set of pull-ups, then immediately a set of push-ups. The superset is over. Relax and start a new superset. Do the next exercise in the triceps series, and the next in the biceps series. Take a rest. The same goes for the third superset.

When all the exercises from the program become easy for you, complicate them.

How long do you swing your arms? Write in the comments what helped you in this matter and what did not.(3 ratings, average: 3.67 out of 5)

A rapid increase in the volume and mass of muscles give only exercises with weights. To get weight loads, it is not necessary to visit the gym, provided with barbells, dumbbells and special equipment. At home, from available materials, you can create not only analogues of dumbbells, but also a substitute for traction simulators.

Biceps as an indicator of physical fitness

The biceps muscle (biceps) is located on the front side of the shoulder and is attached by tendon cords to the radius and scapular bones.

According to the main functional role, the biceps is a muscle that flexes the elbow joint. Accordingly, it contracts and stretches with each flexion and extension of the elbow.

Its strength, size and outlines are especially clearly visible at the maximum contraction. Powerful biceps with a distinct relief is the main indicator of overall fitness.

Exercises in which flexion and extension of the arms alternate in elbow joints With additional load weight is an effective way to build biceps mass.

To the result - without dumbbells, barbells and horizontal bars

Flexion and extension of the arms with weights - basic complex for bicep development. The corresponding load gyms provide, different weights and traction block.

At home, instead of standard purchased dumbbells, you can use such a public item as a one and a half liter plastic bottle. If you fill it with water, you get quite a decent sports equipment weighing 1.5 kg. To get more weight, you need to fill this bottle with sand or small pebbles.

An elastic band will provide stretch resistance similar to that of a block machine. To increase the load, just put two bandages together.

After the impromptu sports equipment, you can start training according to a program that does not differ from standard biceps complexes for gyms.

Conditions for optimal muscle growth

Classes are held once or twice a week, so that in between intensive training muscle managed to recover and enter the growth phase.

You can start from two series of 8-12 repetitions each exercise during one workout, and then, as you master it, go to 3-4 series of 15-20 reps with increased loads.

Muscle growth will also require nutrition that provides a daily intake of 2 grams per kilogram of body weight.

Biceps exercises at home

The first exercise of the complex with home shells - standing bicep curls with elastic bandage.

IN starting position you need to stand with your feet in the middle of the bandage, and take its ends in both hands so that your palms are facing up. Straighten up, keeping the upper body motionless, and the elbows pressed to the body. Bend your arms until the biceps are fully contracted as you exhale. Pause for a second, tensing the target muscle.

While inhaling, slowly lower your arms to the starting position. Hands from shoulders to elbows during the entire exercise should remain motionless.

Erroneous there will be any violations of the execution technique: incomplete turn of the palms up, flexion of the back, moving the arms from the shoulder to the elbow. Such actions take some of the load off the target biceps.

Second exercise - lifting bottle "dumbbells" for biceps.

In the initial position, you should stand up straight, turning your shoulders, with “dumbbells” in your hands down. In this case, the palms are turned forward, away from you (supinated grip). Inhaling, bending the arm at the elbow, raise one “dumbbell” to the shoulder. At the maximum rise, with the maximum contraction of the biceps muscle, exhale. Lower your hand to the starting position while inhaling. Repeat the same cycle with the other hand.

TO erroneous actions include incomplete rotation of the hand, stoop and arched back. To include the biceps in full-fledged work, you must fully comply with the technique for performing this exercise.

How to build biceps at home - video

This video shows the use elastic bandage as a home exercise device for the development of the biceps brachii. The lifting of a plastic water bottle on the biceps is clearly demonstrated. Such a projectile is especially recommended for girls training at home.

Required training loads on the biceps can be created using homemade, improvised materials. The training program with improvised shells, as well as the target effect, are no different from the standard ones for gyms.

Have you ever had to do home workouts with improvised means? Do you use, other than filled plastic bottles and elastic bandage, other shell replacements? What, in your opinion, is more important for the result: training on standard equipment in the gym or the willingness to build muscle in any conditions? Share your opinion, personal experience and experience in the comments!

Many people ask how we swing biceps at home without dumbbells, what exercises to do, how to do it right, even if you don’t have dumbbells. Firstly, there are many other exercises for biceps, and secondly, dumbbells can be replaced with a backpack with books or water bottles.

Set yourself a goal

In order for you to understand how we pump biceps at home, you also need to set yourself the goal of pumping up a certain amount of biceps. Cut out a picture of the biceps you want, stick the picture on a sheet of paper with a goal and put the date by which you want to have the same biceps.

Make a plan for achieving the goal

Pushups

If there are no dumbbells, we swing the biceps at home with push-ups. Therefore, do 3 sets with a rest of 3 minutes and do 30 push-ups per set, but correctly. Push up with both narrow and wide grips.

Pull-ups on the horizontal bar

To find out how we pump biceps, you need to start pulling yourself up on the horizontal bar at least 15 times in 5 sets with a rest of 2 minutes.

Push-ups on the uneven bars

Also we swing biceps on the uneven bars, this allows you to pump up the triceps and chest, which is very useful. When your weight is low, take extra weight and pump the muscles on the uneven bars with it.

Replace dumbbells with a backpack with weights

Nutrition for the biceps

We, download biceps at home using healthy eating, without chemistry and various drugs, since healthy, healthy and natural foods contain much more of the protein and vitamins we need. Eat meat, fish, fruits, vegetables, cereals, cereals, dairy products, eggs, or consult a trainer or doctor. Drink 2 liters of water a day.

Sports tips in pictures and videos

In this publication, we will look at how it is possible to pump up the biceps with push-ups. On the effectiveness of push-ups for biceps. And how, and with what frequency to carry them out.

In general, in bodybuilding, there are a huge number of options for pumping biceps. And if we talk about how to build biceps without any gland, so or at home, then you need to think - how to build biceps at home without any sports equipment? I already wrote about this briefly in the article How to pump up at home? . But there I described a rather unique and unfamiliar exercise for biceps. I would like to devote this article to a more popular exercise. For example, such as - push-ups for biceps.

How to do push-ups for biceps?

To pump up the biceps, do push-ups follows a slightly different way than the usual push-ups from the floor. When pushing up, your hands should be directed in the opposite direction from you (fingers pointing at your feet), thereby redirecting the load to the biceps. I would like to note that if you are not at all comfortable doing push-ups with such an arrangement of hands, then the direction of the fingers should be slightly turned towards outside(away from your torso), which will make it easier for you to do push-ups, but the biceps will be less involved. Also for more comfort. push-ups for biceps, you can use push-up racks or dumbbells, as shown in the picture below:

How to pump up biceps with push-ups?

Honestly, pump up biceps by using push-ups, without iron Of course you can, but it will be very difficult. In order to competently and effectively pump up biceps going to the gym, pulling iron, well, or at least pump it with dumbbells. But if you can't visit Gym or buy yourself some kind of sports equipment, then you should push up biceps. Apart from push-ups for biceps, the biceps muscle can also be pumped with ordinary push-ups from the floor. At push-ups from the floor biceps are also involved and pumped. If you decide not to bother yourself, and pushups it’s more comfortable and familiar for you to perform, then we read the article How to do push-ups from the floor? .

If you still decide to go the harder way, then stick to the following tips:

• If you feel a sharp pain in the hands when pushing up on the biceps, then change the direction of the fingers to a more convenient one for you.
• Use push-up stands (if you have them).
• Do not mess around when doing the exercise, try to put as much stress on the biceps as possible.
• Don't forget about correct breathing(as with any other exercise). We go down - inhale, we rise - a sharp exhalation.

The number of sets and repetitions, as well as the schedule of push-ups - it's up to you, it all depends on your physical training. I would also like to note that this exercise is very difficult for a beginner and for physically developed person. If you find it difficult to perform this exercise, then it is best to start with the usual basic push-ups from the floor.