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- What's up, elite THENX althletes, it's Chris Heria.
Welcome to another video of official THENX.
Today I'm gonna show you guys the best
calisthenics bicep workout.
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- Alright so let's get started.
So today I'm gonna be showing you guys
the best calisthenics bicep workout.
Now when it comes to calisthenics,
most of these exercises are compound movements.
Meaning that you need a combination of muscle groups,
to achieve a single exercise.
So in many cases with different muscle groups,
it can be harder to narrow down and isolate
on specific targeted areas.
For example, when you're doing pull-ups,
you're working out your back, your rear delts,
your biceps, your forearm, your core, your lats,
and so forth.
So I put together a collection of exercises
that I think are most effective for your biceps.
A lot of these exercises are still gonna be
compound movements but they're gonna emphasize
mainly on that bicep,
and we're gonna try to achieve
as much bicep isolation as possible.
So for the first exercise we have
commando one arm negatives.
Let me show you guys that real quick.
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I'm gonna put some extra weight for this one.
And peep the new vest,
dropping December 14th guys at chrisheria.com.
All right.
So we're gonna grip commando style.
You're gonna pull all the way up,
get nice and tight,
let go with one arm,
and come down slow.
Grab the other side.
Again hold it tight,
and come down slow.
So as you guys can see, what you wanna do is pull
all the way up as high as you can,
then the arm that you're gonna come down on,
you're gonna put all of your weight onto that side.
Put it all onto that bicep.
Get this all nice and secure and tight.
Once you can feel everything is on that side,
then you're gonna let go with the other hand
slowly and you're gonna begin to drop and descend.
And if that's still a little bit too difficult,
you guys can always hold on with a
couple of fingers and come down.
Eventually decreasing the fingers
and doing it with that one arm.
All right so let's go for it.
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All right let's take this off.
Let's get a couple more.
All right so there we have commando one arm negatives.
All right moving on is negative hefestos.
Now for negative hefestos you can do this
on any low bar or on the side of some parallel bars.
But I'm gonna go up this crazy way,
'cause I wanna emphasize mainly on those biceps.
So we're gonna go for hefesto negatives.
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Phew.
Oh my God, I feel like my biceps are about to explode.
As you guys can see this move consists of
your whole entire body weight,
just on your biceps.
This is a super advanced exercise,
so I would not recommend you guys
starting here if you've never done this
exercise before or if you haven't
worked your strength up to this point.
There are other regressions of this exercise
that you can do to get to this point,
such as doing this exercise with a resistance band,
or doing this exercise with your feet on the ground,
and using a low bar,
the same as doing an Australian pull-up,
but the other way around.
All right so we're gonna move on to the next exercise.
We have ring curls.
All right so these ring curls can be also done
on a bar as well if you take a low bar,
or the side of a parallel bar.
Keep your legs straight.
Plant them on the ground.
You'll be able bring it up and over your head,
and come right back down to a full arm extension.
But this trick about this move is that
you don't want to be moving that elbow at all.
Because once you start moving that elbow
you're gonna start to engage other muscles
like your lats and your back.
So to really isolate that bicep,
you want to be able to keep that elbow still,
and just pull from the forearm,
up and past your head,
then come right there.
Keep that elbow as still as possible.
So we're gonna go with these ring curls.
Now the reason why I want to do it with rings
is because you have the extra advantage over bars,
because one, of the stabilization factor,
and also because these rings can move.
So we're gonna go down,
choose an angle that's gonna work for you,
that's gonna challenge you but you're
still gonna be capable of doing it.
And then from twisted out,
you're gonna twist in.
Curl up past your head,
and back down and don't move those elbows
and twist back out.
Twisting
is gonna give you that full range of motion
in your biceps.
All right let's go for 12 guys.
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You want to really engage the whole time
you're doing this exercise.
Keep that core tight,
and squeeze your hand as hard as you can.
So next we'll be moving into,
one arm chin up hold.
So we're gonna go up into a chin up,
just like the one arm commando negatives.
You want to secure your spot,
Put all that weight first onto the arm
that you're gonna go down.
Make sure that this whole area right here
is tight and connected.
We are gonna go all the way to the top,
and then we're gonna come down just a little bit,
so you have a 90 degree in your arm.
That's gonna help engage the bicep even more.
All right let's go for it.
So we're gonna go up,
hold it to the side.
Keep everything tight.
Just hold it right there.
Switch.
And hold.
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All right,
next we have behind the head chin ups.
A great chin up variation,
that's gonna have you really emphasizing on your biceps.
Now for this next exercise,
you're really gonna need to rely on your grip.
You want to make sure that when
you're gonna go for the bar,
you're getting an over grip on the bar,
because when you pull up, you're gonna pull up,
and get your head behind that bar and come down.
Also when you're coming up,
you want to make sure you first start with the biceps.
Start pulling with the biceps first.
And then bring the elbows down,
engage your rear delts,
and do it as if were gonna do a normal chin up.
But you need to start off emphasizing on the bicep first,
to really get that proper form,
and to make sure you're engaging your biceps properly.
So we're gonna go for a couple right now.
With that over grip squeeze as hard as you can.
Over grip.
Bicep.
Rest.
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Phew so that's a great move right there.
Another good point about this exercise is that
as you're bringing it to your neck,
can see that your elbows can't go down
as much as they normally could in a chin up,
so it's gonna be less of your lats and your back,
and it's gonna emphasize more on your bicep.
All right we're gonna go into the last exercise now.
We have head bangers.
I'm gonna put the weight vest on for this one.
All right so here we go.
Normally I would do this exercise while working on my biceps
with a supinated grip like this but since,
all of our groups have been like that,
we're gonna switch it up, we're gonna go pronated.
So we're gonna max out these right here.
You want to pull up as high as you can,
once you get that, you're gonna lock that in,
and you're gonna go back and forth not up and down.
You're gonna keep the same height,
and go back and forth.
Let's do it.
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There we have it,
head bangers.
This is the bicep calisthenics workout for you guys,
thank you so much for watching.
If you enjoyed the video,
definitely smash that Like button.
Share this video with a friend,
that you think needs a little help on their biceps.
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Don't forget we're dropping the Heria weight vest,
September 14th on chrisheria.com.
Comment down below.
Let us know what you want the next video to be about,
and I'll see you guys next Sunday.
Peace out.
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