Or do I need isolate exercise like barbell curl?
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05-16-2012, 09:02 AM #1
Can biceps get bigger just by doing bench press?
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05-16-2012, 09:04 AM #2
isolate them
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05-16-2012, 09:05 AM #3
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05-16-2012, 09:10 AM #4
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05-16-2012, 09:14 AM #5
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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05-16-2012, 09:15 AM #6
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05-16-2012, 10:01 AM #7
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05-16-2012, 10:40 AM #8
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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05-16-2012, 10:42 AM #9
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05-16-2012, 10:46 AM #10
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In before Seated Calf Raises for Bicep growth.
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Knows a trial lawyer who knows how to defend himself in an online forum.
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05-16-2012, 10:51 AM #11
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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05-16-2012, 10:53 AM #12
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05-16-2012, 11:05 AM #13
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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05-16-2012, 11:14 AM #14
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,
This.
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05-16-2012, 11:45 AM #15
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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05-16-2012, 11:45 AM #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."Do not subordinate fundamental principles to minor details."
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05-16-2012, 01:10 PM #17
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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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11-08-2012, 12:55 AM #18
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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?"The difference between impossible and possible, is the strength of ones determination"
"Nobody made a greater mistake than he who did nothing because he could only do a little"
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11-08-2012, 08:45 AM #19
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11-08-2012, 09:08 AM #20
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11-08-2012, 09:55 AM #21
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11-08-2012, 04:12 PM #22
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11-09-2012, 02:07 AM #23
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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.
"The difference between impossible and possible, is the strength of ones determination"
"Nobody made a greater mistake than he who did nothing because he could only do a little"
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11-09-2012, 05:06 AM #24
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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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03-19-2014, 05:15 PM #25
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03-19-2014, 10:27 PM #26
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10-03-2016, 07:43 PM #27
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To bump a four year old thread here (because it comes up at the top of "biceps bench press Google search"):
The long head of the biceps absolutely assists the anterior delt in flexion.
Saying they aren't used at all is simply not true.They both stabilize the bar (depending on the bencher's grip) and absolutely help with shoulder/humerus flexion.
Should other work be done? If you want bigger biceps - the consensus is "of course". But the long head absolutely IS used to push that bar forward (and also to grip and stabilize the bar). Exhausted biceps CAN hamper a bench press, more or depending on your form.
Wikipedia lists the biceps here for arm flexion (different than elbow flexion, which of course also uses them):
(still can't post links but simply look up "shoulder" in Wikipedia and there's a function chart of movements and muscles used, including arm flexion)
Hope I'm not waking angry giants here - but figured I'd share the reading I've done on it, since this thread is missing the information and comes up at the top of that Google search.
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10-03-2016, 09:52 PM #28
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The question was will biceps get "bigger". If they're just acting as stabilizers, no. They get some work, but not much actual stress.
Chinups/pullups FTW.“Those who can make you believe absurdities, can make you commit atrocities.”
-Voltaire
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10-04-2016, 06:44 PM #29
if you got your bench up to a decent weight yes they'd grow...maybe not huge but they will grow. ioftengetapumpfrom heavybench of course I also get soretriceps after chins
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09-30-2018, 01:50 PM #30
Your example of putting your arm out in front of your body straight, putting your fingers on one of your biceps, then bringing your arm back towards you as you would in bench is flawed when attempting to confirm weather the bicep is involved in a bench press.
During reps the tricep will extend the elbow pushing the weight away from the body, however during the eccentric movement, all you do is slowly unactivate your tricep causing your arms to curl inward towards your chest as the weight lowers. You don't use any bicep you just slowly deactivate the tricep muscles that were pushing the weight up in the first place.
Your example has no weight involved, you simply attempt to ghost press non existant weight away from you, but because no weight exists to curl your arm inward, you are forced to use the bicep.
An actual and correct example you should've given provided you didn't have access to any weights, is to lean slightly forward against a wall, while supporting your body weight with one fully extended arm, use your other hand to feel your bicep for any activation. As you slowly deactivate the tricep that was supporting you being pushed away from the wall in the first place, you will come closer to the wall "imagine the bar coming closer to you". And during that entire example you will notice nearly absolutely no bicep work. True the bicep is still moving, but that's only because the distance between the muscles insertion points is shortening, which causes the muscle to become a little bit more stiff, due to more muscle prescence in the same location.
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