Three Bicep Exercises You don’t need a gym for

You might think that to strengthen your biceps (the upper arm muscle between your shoulder blade and elbow) you have to visit the gym to use weights and equipment. You can perform powerful and effective biceps exercises anywhere, including at home.

This article will show you some of the best exercises for biceps that you can perform with your bodyweight and simple household items.

Diamond Push-upsRegular pushing-ups won’t involve your biceps but diamond push ups will. The name of the exercise comes from the fact that you are in a position where your hands can form a diamond. To do a diamond push-up, follow these steps:

• Put your back against the floor and in the same position as you would for a regular push-up.
• Keep your arms straight and your hands together.
• Your thumbs and index fingers should almost touch when you move your hands 45 degrees inward.
• Tighten your core.
• Slowly lower your chest, but do not stop until you reach the floor.
• Push yourself up after two seconds.

Wall handstand
You must support the majority of your weight by using your biceps when doing a wall-handstand. To do a wall handstand properly, follow these steps:

• Stand at least a few feet from the wall.
• Put your hands shoulder-width apart and bend forward.
• Place your feet against the wall.
• Keep your back and arms straight and walk up the walls by pushing your hands against the floor and moving your feet up with your legs.
• Continue until your arms and hands are directly above your head. Your toes should be touching the wall.
• Hold this position for as long as possible.

Pull-ups
Pull-ups strengthen your forearm, back, and bicep muscles. You can do pull-ups with a bar or towel, but a pull-up is the most common. How to pull-ups:

• Hold your towel, resistance bands or pull-up bar with your hands at shoulder width apart.
• Hold off while your core muscles are tightened.
• To pull yourself up, bring your back muscles together and lower your elbows.
• Continue pulling until your chin is above the bar.
• As you lower your arms, hold this position for 2 seconds.

Try these biceps exercises the next time that you don’t want to go to the gym. You can do them at home, work or in the park. (Though you may have to use a branch instead of a brick wall for the wall-headstand.) Be safe and good luck!