- What's up elite Thenx athletes?
It's Chris Heria,
welcome to another video of official Thenx.
Today I'm going to show you three tips
for bigger biceps.
(techno music)
All right, let's get started.
Today I'm going to show you guys
three tips for bigger biceps.
The first tip is
to work on different grips, angles, and positions.
So we're going to go through a series
of grips, angles, and positions
to make sure you're hitting both bicep heads
as well as your brachialis,
which complements your biceps.
So we're going to go for chin ups,
pull ups, and a neutral grip pull up
and we're going to do wide shoulder and close grip
of each different grip
to make sure we're hitting all these positions.
Here we go.
First we'll start off with some pull ups.
Shoulder width
and closed all the way together.
All right, next we'll go into chin ups.
Start with wide.
Shoulder width.
All right.
Last, let's go for neutral grip.
All right, so there's the first tip.
Second tip, you want to go slow
with full range of motion.
That is going to create hypertrophy
and the first exercise
I'm going to show you guys as an example
are ring curls.
So we're going to go full range of motion
with this move right here.
We're going to have our arm go
all the way in, all the way out.
As well as trying to go slow and controlled as possible.
So I'm going to go for a few reps now,
let's go for it.
Start at an angle,
make sure your hands are curled in,
want to be straight
from your heel all the way to your shoulder.
All the way at the top of the curl,
come all the way down,
let those arms twist all the way out,
full range of motion.
Twist in, curl all the way up to the top, 'kay?
Let's go for it.
Controlled.
All right, second exercise I want to show you guys,
the hefesto.
All right, so you're going to need
you Thenx resistance band,
which you can get at Thenx.com/shop,
but first, let me just show you guys
something you can do before getting into this move,
'cause this move is kinda tough.
So first try doing this,
grab the bar with your palms facing forward
and from here have the bar by your waistline
and walk forward, all the way forward.
Once you get up to here,
have it nice and curled into your back,
you're going to let it go
as long as you can
so your arms are fully extended to full range of motion,
see how much dead weight now is on your arms fully extended?
From here you're going to use
the tip of your bicep to bring everything back in.
Now you normally don't have that much pressure
on your bicep when curling
'cause you normally don't go all the way out
and you don't have all your body weight hanging
on to your fully extended arm like this.
So practice these.
And once you can do these,
you're ready to do it with the resistance band.
So we're going to jump on,
put the band across you,
hold it on one side really tight,
stretch it, hold it on the other side.
From here we're going to slip off our butt,
and try to go all the way down.
Come down straight, arms all the way extended.
Yeah, that one's pretty tough.
There you go, hefesto.
Third tip, it's progressive overload.
You want to create a progressive overload on your biceps,
you want to keep adding more weight over time
and the best way to do that
is to start doing one arm exercises.
If you can do pull ups,
try to move those pull ups on to one arm, eventually.
Let me show you how you can do that.
So first exercise we're going to go for
to start creating a progressive overload.
Now at the beginning when you start doing these moves,
you may not even be able to do this
with one arm coming all the way down,
putting all your bodyweight on to one arm.
I'm going to show you guys
how to slowly put that weight,
slowly create that progressive overload
and eventually you'll be doing
one rep, two reps, three reps and more
with that one single arm.
All right, so the first thing
is try to do a neutral grip pull up.
From the top of this pull up
remove some fingers and lean to one side.
Come down as slow as you can.
You do the same thing to work the other side,
come up, lean to that side, release some fingers,
come down slow on that side that you're going for.
If you can only do it with three fingers,
two fingers, do it as many as you can,
eventually the more you do this,
you're going to be able to release your fingers,
and eventually you'll be able to just
move to the side, hold, and come down slow.
I'm gonna do that now.
Lock in, come down slow.
That's one.
Lock in.
And there you go,
that's the one arm negative pull up,
neutral grip pull up.
You can also do it in the chin up style.
Last one I want to show you for that progressive overload
is one arm chin ups.
Now, everyone knows
the one arm pull up is king.
That's when you're pulling with your hand and palm forward,
like this.
This is obviously a lot harder.
But today we're talking about tips for your bicep
and when you're doing, pulling like this,
with your palm facing forward,
you're specifically working
your bicep, your back, other muscles,
but you're emphasizing mainly on that bicep.
So we're going to go ahead
and go for some one arm chin ups.
Here we go.
Hoo!
All right, at this point
if you need, go all the way as much as you can
try to hold on to the side of the bar
and just keep going.
Yeah, I think I'm about gassed out.
I chose the one arm chin ups for last, crazy.
All right, so there are the top three
tips for you for a bigger bicep.
Definitely try these out, guys.
You wanna, one, make sure that you're doing different grips,
different angles, and hitting both heads of your bicep
as well as that brachialis.
Tip two, want to go slow,
the full range of motion, create hypertrophy.
And tip three, you want to have progressive overload.
Start working on to one arm
to really get that progressive overload.
So thank you guys so much for watching.
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