Must-do move: Biceps planche

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Want bigger arms in a hurry? Think bodyweight, not bodybuilding. While a recent study from the American Council on Exercise found that curls are excellent for acitivating your biceps muscles, it’s actually supination – having your palms facing out – that’s the key to fast growth because it allows for more maximal force development. And for supination, moves don’t get much better than the biceps planche.

‘This challenges the biceps to fire when the elbow joint is hyperextended,’ says veteran trainer Chad Waterbury. ‘When you combine that with the intense anterior deltoid activation, you create a stimulus to the biceps muscles that they rarely encounter with traditional resistance exercises.’ Result? A straighter path to bigger biceps. 

How to do it

Sets 5 Time 5sec Rest 90sec

Start with your hips high, hands at 4 o’clock and 8 o’clock, fingers pointing slightly backwards. Push your body as far forwards as you can without moving your hands and feet. Keep your elbow joints hyperextended throughout, especially at the end position.