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  1. #1
    Registered User Waosan's Avatar
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    Can biceps get bigger just by doing bench press?

    Or do I need isolate exercise like barbell curl?
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  2. #2
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    isolate them
    -Chasing The Pump-

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  3. #3
    Registered User mclarengts's Avatar
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    X2.
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    ᕙ(⇀‸↼‶)ᕗ RetardedNinja's Avatar
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    Originally Posted by Waosan View Post
    Or do I need isolate exercise like barbell curl?
    compared to not exercising them at all? Bench will get them bigger but isolation is better.
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  5. #5
    Registered User MichaelCJ's Avatar
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    Er. The bench press doesn't target the biceps AT ALL. It does target the TRIceps, however, along with the anterior delts and chest.

    Error: push/pull mismatch.


    If you do want a compound exercise that does hit the biceps, maybe try weighted chinups.
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  6. #6
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    Be quiet.
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  7. #7
    Registered User mclarengts's Avatar
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    curls
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  8. #8
    Nonregistered Nonuser bustermac's Avatar
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    They may grow a little but you need to do some more direct exercises to make a sizable difference, like curls. I've noticed a nice pump on pullups too.
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  9. #9
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    Originally Posted by mclarengts View Post
    x2.
    x3...
    325/300/425
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  10. #10
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    In before Seated Calf Raises for Bicep growth.
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  11. #11
    Registered User JJinSS's Avatar
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    the biceps is a stabilizer for the bench press. but the major muscles are chest, triceps, shoulders.

    a lot of people won't recomend additoinal bicep work for beginners. but i think its fine...

    And yea isolate ur biceps... do incline curls, hammer or cross body curls, and do preacher curls or concentration. But the classic regular is always good.

    they are all the same ****, just do 8-10 and make sure u go slow and controlled. and squeeze. contract the muscle at the top and get that stretch on the bottom.
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  12. #12
    Registered User Engineer_Guy's Avatar
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    Originally Posted by MichaelCJ View Post
    Er. The bench press doesn't target the biceps AT ALL
    Lies. Biceps are stabilizers in the bench press. They get a fair amount of work. However relying on presses to work the biceps would be rather stupid
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  13. #13
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    Originally Posted by Engineer_Guy View Post
    relying on presses to work the biceps would be rather stupid
    Yeeeeeeeaaaa, Definitely wanna do some isolation work besides bench presses, do some barbell curls, hammer curls, concentration curls or some other form of variation of curls , and your biceps will grow. If you want a compound exercise that can help your Biceps grow Pull exercises.
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  14. #14
    Registered User MichaelCJ's Avatar
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    Originally Posted by Engineer_Guy View Post
    Lies. Biceps are stabilizers in the bench press. They get a fair amount of work. However relying on presses to work the biceps would be rather stupid
    No, it's not "lies". It's true - they don't TARGET the biceps AT ALL.

    Clear enough for you now?

    Sure, you could also claim chinups "target" the triceps in the slightest, and I would still call BS, even though there's some tri stabilisation action going on there.

    If someone told me they were trying to target their biceps by doing bench presses (or any kind of press, actually), I would have to laugh, frankly.


    Also,

    Originally Posted by trev71 View Post
    In before Seated Calf Raises for Bicep growth.
    This.
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  15. #15
    Registered User Engineer_Guy's Avatar
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    Originally Posted by MichaelCJ View Post
    No, it's not "lies". It's true - they don't TARGET the biceps AT ALL.

    Clear enough for you now?
    No. Remove the "AT ALL" and it makes sense.

    The bench press doesn't target the biceps.
    The bench press doesn't target the biceps AT ALL.

    By applying the phrase "AT ALL" implies a different meaning for the word "target". Generally speaking, it either targets the biceps or it doesn't. When you say "AT ALL" it implies there are multiple levels of "targeting" which in that case yes the biceps are "targeted" to a degree.
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  16. #16
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    One day I decided to do 2 plate bench, for 32 reps (pause reps)

    Towards the end, my branchialis was absolutely shot.

    Not that I expect growth fromthat. I do some isolation (hammer curls) to keep my branchialis strong for its stabilizing role.
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    They'll get bigger doing horizontal and vertical pulls, not pushes.
    Bodybuilding is 60% training and 50% diet. Yes that adds up to 110%, because that's what you should be giving it. Change the inside, and the physique will follow.
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  18. #18
    Steadily Improving Steve2402's Avatar
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    Bumpin an old thread,

    Purpose of the bicep muscle is to flex the elbow and bring it closer to the body, purpose of the tricep, to straighten/extend the arm away from the body. When you Bench, you push the weight away from you, then you bring it down (towards you with your elbow flexed). Put your arm out in front of your body straight, put your fingers on one of your biceps, then bring your arm back towards you as you would in bench and you'll feel the bicep working. In short, yes, your biceps do get worked via the Bench Press, but only marginally. For better gains, add in isolation exercises and dont forget Rows and Chins.

    From the guy who says they dont get worked at all, do you also reckon abs and lower back dont get worked from squats just because it says it's a leg exercise?
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  19. #19
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    Originally Posted by trev71 View Post
    In before Seated Calf Raises for Bicep growth.
    Can I include standing calf raises?
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    Originally Posted by Steve2402 View Post
    Bumpin an old thread,

    Purpose of the bicep muscle is to flex the elbow and bring it closer to the body, purpose of the tricep, to straighten/extend the arm away from the body. When you Bench, you push the weight away from you, then you bring it down (towards you with your elbow flexed). Put your arm out in front of your body straight, put your fingers on one of your biceps, then bring your arm back towards you as you would in bench and you'll feel the bicep working. In short, yes, your biceps do get worked via the Bench Press, but only marginally. For better gains, add in isolation exercises and dont forget Rows and Chins.

    From the guy who says they dont get worked at all, do you also reckon abs and lower back dont get worked from squats just because it says it's a leg exercise?
    I agree. I've actually reached failure in bench press due to my biceps giving out, not my tris or pecs.
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  21. #21
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    Originally Posted by Roidmonster55 View Post
    I agree. I've actually reached failure in bench press due to my biceps giving out, not my tris or pecs.
    Just don't squat and bench the same day. My friend overtrained his biceps that way.
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  22. #22
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    Originally Posted by ThickAsABrick View Post
    Just don't squat and bench the same day. My friend overtrained his biceps that way.
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  23. #23
    Steadily Improving Steve2402's Avatar
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    lol, sarcasm's tricky to detect on the web, assuming there is sarcasm, im not saying biceps will be blown away by bench, but they do get worked as a stabiliser muscle, in answer to the question, yes they will get worked and in time if all you did was BP, they would grow, marginally and take a long time. Incorporate Chins/Rows/Curls and you'll get there faster.
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    Registered User miamibodybuilder's Avatar
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    well as far as i know the bench press doest activate the biceps muscle at all, it works more of the tr's than anything else. so i would definitely recommend you isolate with some form of curls. whether it's with db's, a barbell, machine, preacher bench, be sure to isolate the bi's because you wont be hitting them one bit during your presses.
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    Originally Posted by trev71 View Post
    In before Seated Calf Raises for Bicep growth.
    What the fukk lol
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    Originally Posted by JichaelMordan View Post
    What the fukk lol
    Yes, exactly. Da fuq are you doing bumping 2 year old meaningless posts with more meaningless posts...
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