Pushups and Biceps: Understanding Muscle Engagement and Effective Development

Which pushup is best for biceps?

No pushup variation effectively targets the biceps as a primary mover for strength or hypertrophy; pushups are predominantly a pushing exercise for the chest, shoulders, and triceps, with the biceps acting only as minor stabilizers.

Understanding Biceps Anatomy and Function

To understand why pushups aren't ideal for bicep development, we must first review the anatomy and primary functions of the biceps brachii. The biceps brachii is a two-headed muscle located on the front of your upper arm, consisting of a long head and a short head.

Key Roles of the Biceps Brachii:

• Elbow Flexion: Bending the elbow, bringing the forearm closer to the upper arm (e.g., during a bicep curl).
• Forearm Supination: Rotating the forearm so the palm faces upward (e.g., twisting a screwdriver).
• Shoulder Flexion (minor): Assisting in lifting the arm forward (especially the long head).

Crucially, the biceps are primarily engaged in pulling movements.

The Biomechanics of a Pushup

A pushup is a fundamental bodyweight exercise that involves pushing your body away from the ground. This action is characterized by elbow extension and shoulder horizontal adduction, which are the opposite actions of bicep-dominant movements.

Primary Movers in a Pushup:

• Pectoralis Major: The large chest muscle responsible for horizontal adduction of the shoulder (bringing the arm across the body).
• Anterior Deltoid: The front part of the shoulder muscle, assisting in shoulder flexion and horizontal adduction.
• Triceps Brachii: The muscle on the back of the upper arm, responsible for elbow extension (straightening the arm).

The Role of Stabilizer Muscles: While the muscles listed above are the prime movers, many other muscles act as stabilizers to maintain proper form and joint integrity. These include the core muscles (rectus abdominis, obliques), glutes, serratus anterior, and, to a very minor extent, the biceps. The biceps may contribute minimally to elbow joint stability and control the eccentric (lowering) phase, but they are not under significant load for growth stimulus.

Why Pushups Don't Target Biceps Effectively

The fundamental mechanics of a pushup do not align with the primary functions of the biceps.

Direction of Force: In a pushup, the force is directed away from the body, requiring pushing muscles to contract. The biceps are designed for pulling actions, where the force is directed towards the body. Attempting to make the biceps a primary mover in a pushup would be biomechanically inefficient and potentially harmful to the elbow joint.

Minimal Bicep Activation: Electromyography (EMG) studies, which measure muscle electrical activity, consistently show very low bicep activation during various pushup variations compared to their primary movers (chest, shoulders, triceps) or dedicated bicep exercises. The load placed on the biceps during a pushup is insufficient to stimulate significant strength gains or hypertrophy.

Common Pushup Variations and Their Primary Targets

Different pushup variations alter the emphasis on the primary pushing muscles but do not shift the focus to the biceps.

• Standard Pushup: Primarily targets the chest, shoulders (anterior deltoid), and triceps.
• Close-Grip Pushup: Increases the emphasis on the triceps due to greater elbow extension. Still heavily involves the chest and shoulders.
• Decline and Incline Pushups: Decline pushups increase the load on the upper chest and anterior deltoids, while incline pushups reduce the load and emphasize the lower chest. Neither variation increases bicep involvement.
• Archer and One-Arm Pushups: These advanced variations significantly increase the overall load on the working arm's pushing muscles (chest, shoulder, triceps) but do not change the fundamental biomechanics to engage the biceps as a primary mover.

Even if you were to adjust hand placement or body angle in an attempt to "feel" your biceps, the contribution would remain negligible from an exercise science perspective.

Effective Strategies for Bicep Development

If your goal is to build stronger, larger biceps, you need to incorporate exercises that specifically target their primary functions: elbow flexion and forearm supination under resistance.

Direct Bicep Exercises:

• Bicep Curls (Dumbbell, Barbell, Cable): These are the gold standard for isolating the biceps, allowing for full range of motion under load.
• Hammer Curls: Target both the biceps and the brachialis (another elbow flexor) effectively.
• Concentration Curls: Excellent for isolating the bicep and focusing on the mind-muscle connection.

Compound Pulling Movements:

• Chin-ups: Performed with a supinated (underhand) grip, chin-ups are an excellent bodyweight exercise that heavily engages the biceps in addition to the lats and other back muscles. They involve significant elbow flexion and are one of the most effective compound exercises for bicep development.
• Pull-ups (Pronated Grip): While primarily targeting the lats, pull-ups still involve the biceps as synergists, though to a lesser degree than chin-ups due to the pronated grip.
• Rows (Barbell, Dumbbell, Cable, Inverted Rows): All rowing variations involve elbow flexion and contribute to bicep strength as a secondary mover, particularly when using a supinated grip.

Conclusion: The Right Tool for the Job

While pushups are an incredibly effective and versatile exercise for developing upper body pushing strength, core stability, and overall muscular endurance, they are simply not the right tool for building significant bicep mass or strength. The biceps serve as minor stabilizers during a pushup, but the primary work is performed by the chest, shoulders, and triceps.

For comprehensive bicep development, integrate dedicated bicep isolation exercises and compound pulling movements like chin-ups and rows into your training regimen. Always select exercises that align with the specific functions of the muscles you aim to strengthen and develop.