Benefits Of Bicep Peak Exercises
Performing the bicep peak exercises above with the correct form offers several functional and exercise benefits. We discuss three of the main ones below.
Prevent Injuries
When we perform activities and exercise, our joints and muscles must respond to the movement patterns. Our bodies work to maintain the optimal limb positions and absorb impact. These adaptive responses lower the amount of stress experienced, helping to prevent injury.
When we walk around, our limbs must move through normal ranges of motion to maintain a regular walking pattern. When we pick up a weight from the floor, our bodies need the strength to maintain an optimal lifting position.
Our smaller muscle groups work to ensure the larger, primary movers can function normally. For example, when we pick something up and bring it towards our face, our elbow flexes using our biceps. When we perform rowing movements, we flex our elbows to bring the bar towards us.
Because of this, isolating and strengthening the biceps using the exercises above improves their stability, range of motion and flexibility. These allow more efficient movement patterns, reducing injury risk.
Expert tip
To limit the risk of injury, avoid sudden movements during these exercises. Each of the exercises above should be performed under control.
Builds Strength
Muscular strength is the way our muscles function against resistance. It refers to the amount of force we can generate or lift against gravity.
To build strength, we need to increase training intensity, or progressively overload our muscles. This allows our body’s adaptive response to take place. It builds strength to better deal with the stimulus next time it comes around.
Bicep peak exercises focus on isolation-type movement patterns to increase training intensity. When adequate volume is performed, the biceps are progressively overloaded to build bigger peaks. Alongside muscle hypertrophy, this helps to build strength and improve function.
This increased bicep strength and function also improves performance in other lifts. This is especially true for the bigger strength-based lifts, such as the deadlift and barbell row. Better performance in these compound movements further improves our strength levels.
Improves Aesthetics
Aesthetics refers to the way we look. Good aesthetics requires a combination of definition, symmetry, and muscle size. Sports such as bodybuilding require good aesthetics, which determines performance.
Impressive peaks can be the difference between a well-rounded physique and one lacking development. Alongside rounded shoulders and a large chest, bicep peaks can enhance the overall symmetry and appeal.
Because of this, bicep peak exercises are vital to developing good upper-body aesthetics. They should be programmed alongside compound, full-body movements.
Training Tips To Build Better Peaks
- When performing the exercises above, ensure you think about the muscle you’re working. In this case, think about your biceps brachii as you curl the weight. This increases mind-muscle connection, which is a key factor in muscle growth.
- Perform each of the exercises above using a controlled movement tempo. The lowering phase (eccentric) and upwards phase (concentric) should be performed with slow, controlled movements.
- Ensure you train the key elbow flexors to maximize peak development. These include the bicep heads, brachialis, and brachioradialis. Perform a combination of the exercises above using different angles and grips.
- To ensure muscular hypertrophy, a minimum of 10 weekly working sets is needed. Hit this as a minimum volume while aiming for more to maximize muscle growth. Ensure adequate recovery of at least 48–72 hours between sets.
Conclusion
Building better bicep peaks requires a well-organized training approach. Using the exercises above, ensure you work both bicep heads, the brachialis, and the brachioradialis.
Focus on slow, controlled movement patterns to isolate the biceps and provide a bigger muscle-building stimulus. When done regularly, this can help to build better bicep peaks.
Frequently Asked Questions
To get a bigger bicep peak, train the key elbow flexors with the right volume and intensity. These include the biceps short head, biceps long head, and brachialis.
The development of a bicep peak depends on several factors, some of which are unchangeable. Generally speaking, expect to see noticeable differences after approximately 18 training sessions.
The biceps long head is the bigger of the two heads, so it is generally more noticeable. However, both heads should be trained for well-rounded development. The brachialis adds bicep thickness, further contributing to the peak appearance.
Generally speaking, the size and shape of the bicep peak are largely determined by genetics. Training will help to grow this, but genetics will determine the potential size.
Resources
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