Calisthenics is my go-to training method. It requires little to no equipment, has a short set-up time, and improves body composition<\/a>. It\u2019s well-suited to my travel lifestyle as I\u2019m always on the go.<\/p>\n I\u2019ve always used push-up variations for the bulk of my training routine. In a separate article, I\u2019ve looked at the benefits of doing push-ups every day for a week.\u00a0<\/p>\n Following this success, I\u2019m going to be performing bicep push-ups every day for a month. I\u2019ll perform them over a month with a high training volume and see if I notice any differences.\u00a0<\/p>\n Below are my top bicep push-up benefits after a month of performing them!<\/p>\n 5 Benefits Of Doing A Bicep Push-Up Every Day<\/p>\n Here are the top benefits I experienced after performing bicep push-ups for a month.\u00a0<\/p>\n<\/div>\n<\/div>\n Before I get into the key changes, I\u2019ve written down my thoughts and feelings as the challenge progressed. This is to give you a better idea of what to expect if you do it for yourself.<\/p>\n I perform many push-up variations<\/a> in my daily training. So, I\u2019m familiar with most of the new ones I try. However, I haven\u2019t really tried this variation much.<\/p>\n If you compare the movement pattern to a traditional push-up, it\u2019s actually quite a small difference. You point your hands out and keep your elbows tucked in. With this, you perform a bodyweight curl as you lower to the floor.<\/p>\n Before I started the challenge, I wanted to get used to the general movement. I did a quick warm-up<\/a> consisting of a treadmill run and dynamic upper-body stretches.\u00a0<\/p>\n It took me a couple of sets to get used to the hand position while keeping my elbows tucked. One thing I noticed is that I needed to focus more on controlling the movement. This stopped my elbows from moving out of position and kept the focus on my biceps and chest.<\/p>\n My goal for this week is to get used to the movement and successfully integrate it into my routine. I\u2019ll start by performing them for four days each week, doing three sets of 20 repetitions in each. Once I\u2019ve perfected the movement, I\u2019ll increase the volume and intensity.\u00a0<\/p>\n On that note, if you\u2019re thinking about how many push-ups should I be able to do, check out this breakdown.<\/p>\n At the start of week two, I\u2019m pretty happy with week one\u2019s progress. I feel like I\u2019ve gotten used to the general movement. I\u2019m enjoying the more controlled nature of keeping my arms in and hands positioned correctly.\u00a0<\/p>\n I didn\u2019t think I would find this variation much harder than the normal one. However, to my surprise, I\u2019m really feeling my upper chest and biceps.<\/p>\n With no real struggles in week one, I\u2019ve decided to increase my volume to three sets of 25 repetitions. I feel like this will provide the right amount of progressive overload<\/a> needed to push myself to the next level. I\u2019ll keep the weekly workout frequency the same, performing the sessions to fit around my traveling schedule.\u00a0<\/p>\n If this week goes well, I\u2019ll increase the intensity in week three.<\/p>\n Week two was definitely harder due to the increased volume. However, I\u2019m still confident that I can push things even further. These bicep push-ups have been my main bicep exercise so I feel the volume is good for what I need.<\/p>\n One thing I\u2019m noticing is that I feel more functional. Even though I regularly perform push-ups, this variation offers a welcome change. It\u2019s helping me focus more on my body positioning and core stability.<\/p>\n Alongside this, I feel like I can already see a difference in my bicep definition. I guess after three weeks, this could be the case.\u00a0<\/p>\n I know my bicep strength and endurance have improved. The strict position is teaching me to work on my bicep mind-muscle connection<\/a>. This helps with activation and, therefore, muscle growth.<\/p>\n For the last week, I\u2019m going to keep the volume the same but add a weighted vest to provide a bigger intensity for muscular strength<\/a>. My goal for the last week is to perform three sets of 25 repetitions.\u00a0<\/p>\n I knew it would be hard. However, it was much harder than I thought. Even with my experience, this high-volume, high-intensity work really provided a great challenge.\u00a0<\/p>\n My cardiovascular system<\/a> felt like it was getting a good workout. Even my metabolism felt better as I got towards the end of the week.<\/p>\n I struggled a little bit towards the end of the sets to keep perfect form. The form deviations weren\u2019t enough to stop but I did have to adjust a few times. With this, I would say that I\u2019ve completed the challenge successfully and enjoyed some noticeable differences along the way.<\/p>\n One thing I didn\u2019t expect was an improvement in my posture. Even though my biceps did most of the work, my chest, shoulders, and core also played a role. Strengthening these by using a different push-up variation helped me control my body position out of the gym.\u00a0<\/p>\n I think this is because I knew that I needed to keep a tight body position. Without this, I wouldn\u2019t keep the correct exercise focus.<\/p>\n These are the key results and changes I experienced after a month of bicep push-ups. You may see similar results and changes with consistent performance using the technique guide below.\u00a0<\/p>\n I have a big chest and back but have always struggled with bicep size. I wanted to try bicep push-ups to see if the increased volume<\/a> and isolation would improve them.<\/p>\n The hand and elbow positions really challenged my biceps. By week three, I felt a big difference in my bicep endurance and definition. Firstly, my biceps just looked better, especially in a baggy t-shirt. I feel like they\u2019re more in line with my chest size now.\u00a0<\/p>\n In terms of bicep strength, my normal bicep strength isn\u2019t too bad. That\u2019s why I felt a bit frustrated that their size didn\u2019t match up. However, even my bicep strength improved<\/a>. I felt stronger performing my usual pull-up movements, even though I regularly do them.<\/p>\n I guess this shows that using exercise variations to target different parts of your muscle does work.<\/p>\n As I\u2019ve mentioned in other articles, my posture<\/a> is something I always try to focus on. Years of seated work mean I have to make sure I\u2019m not putting too much pressure on my back.\u00a0<\/p>\n Bicep push-ups don\u2019t really focus on posture. However, you do need to slow the movement down and pay attention to core stability to keep a stable position.<\/p>\n Because of this, I had a better awareness of my body positions at the end of the month. I also found myself thinking more about engaging my core<\/a> in other exercises even when requiring less stability. This improved my general postural awareness and some low back pain symptoms.<\/p>\n Your joints<\/a> are where two bones meet to allow movement. Even though I tend not to have any joint issues, I still make sure my joints are strong. I do this by performing regular exercise and maintaining a good diet.<\/p>\n Bicep push-ups place a fair amount of pressure on your elbows and wrists. This means you need to focus on the correct technique cues. However, this also means consistent performance will improve joint strength and function.<\/p>\n At the end of the four weeks, my wrist and elbow joints felt stronger and more functional. With this, I think it\u2019s good to perform general exercises with targeted exercises in between. It allows well-rounded development while also developing other important aspects.<\/p>\n Functional fitness<\/a> refers to doing exercises that improve performance in everyday tasks. Good functional fitness means you\u2019re able to execute basic movement patterns with good mobility.\u00a0<\/p>\n My functional fitness is generally good. I perform a lot of calisthenic training, which consists of functional bodyweight movements.<\/p>\n Despite this, adding the bicep push-ups into my routine made a difference. The slight change in weight distribution and lever length provided an added functional challenge.\u00a0<\/p>\n My functional fitness felt better than ever! I\u2019ll certainly be considering it as part of my future routines.<\/p>\n Metabolism<\/a> is an important process that\u2019s constantly taking place in the body. It breaks down nutrients, rebuilds, and repairs body tissues, and helps to remove toxins. Increasing it can make these processes more efficient.\u00a0<\/p>\n I found that even as a bodyweight movement, bicep push-ups challenged my cardiovascular fitness. This was especially the case when I added the weighted vest. The increased exercise intensity and high volume were enough to achieve this.<\/p>\n At the end of the challenge, I felt more efficient at burning energy because of the challenging stimulus it provided. This means bicep push-ups can be a great addition when included in a well-rounded routine.\u00a0<\/p>\n Now that you\u2019ve learned about my experiences and benefits, here are the technique cues<\/a> I used throughout the challenge. Using the correct exercise technique is important to ensure target muscle focus.\u00a0<\/p>\n \nDoing Bicep Push-Ups Every Day For A Month \u2014 My Experience<\/h2>\n
Week 1<\/h3>\n
Week 2\u00a0<\/h3>\n
Week 3\u00a0<\/h3>\n
Week 4<\/h3>\n
Results And Key Changes\u00a0<\/h2>\n
My Bicep Strength, Endurance, And Definition Improved<\/h3>\n
![\"My](\"https:\/\/www.endomondo.com\/wp-content\/uploads\/2024\/12\/My-Bicep-Strength-Endurance-And-Definition-Improved-endomondo.jpg\")
It Helped With My Postural Awareness<\/h3>\n
My Joints Felt Stronger<\/h3>\n
My Functional Fitness Felt Great<\/h3>\n
It Boosted My Metabolism<\/h3>\n
How To Do A Bicep Push-Up<\/h2>\n