Edited by: Francesco Currò
Responsible for flexing the forearm on the arm, as well as a large part of the size of the arm itself, are the "anterior arm muscles" (that is, not only the biceps); to better clarify the ideas, let's analyze them quickly:
BICEPS:
The biceps originates from the scapula with two ends: long and short. The long head is born from the supraglenoid tuberosity of the scapula, passes over the head of the humerus within the scapulohumeral articulation and rests in the intertubercular groove of the humerus joining, then, to the short head. The short head is born from the apex of the coracoid process of the scapula and moves downwards running on average along the long head with which it is then joined. The biceps pierce towards the distal part of the arm in a large tendon which is inserted into the tuberosity of the radium where it spirals.
Being a biarticular muscle, the function of the biceps is particularly complex. On the shoulder joint, the long head of the biceps (together with the supraspinatus and deltoid) abducts the arm, while the short head adducts it. The contemporary contraction of the two heads raises it in synergy with the deltoid. On the elbow joint, the bicep flexes the forearm on the arm and supine. Ultimately, the position of the arm relative to the shoulder joint determines which will be the head of the biceps that will support the greatest workload.
BRACHIAL:
It is the strongest flexor muscle of the forearm. Placed under the biceps, it originates from the anterolateral and anteromedial faces of the diaphysis of the humerus, just below the deltoid insertion. It goes down and fits into the tuberosity of the ulna. Flex the forearm on the arm and rotate it sideways and medially.
Brachioradials:
It originates from the lateral margin of the humerus and is inserted on the radium styloid process. It also rotates the radius and is able, with flexed elbow, to perform both pronation and supination movements.
BRACHIAL CORACLE:
It originates from the coracoid process of the scapula and is brought down to fit on the anteromedial face of the humerus. It acts only on the shoulder joint, giving the arm and rotating it medially.
From the above, it can be deduced that some of the most common exercises are certainly not "the best" for biceps stimulation. To clarify the concept more here are some examples:
- The push-ups with the Kambered barbell mainly train the brachioradial and not the biceps which in order to contract maximally needs a complete supination.
- The push-ups with the barbell (basic exercise of most of the training tables) often, for articular reasons, affect the brachial maximally and train the biceps very little.
- The Scott bench pressings train the brachialis and the brachioradialis, but very little the biceps (other than the lower part of the biceps ...) that, apart from the limited arc of useful movement, starting from a pre-contracted position is impossible to contract in an optimal manner.
It should be noted that the biceps to contract fully (flexed arm, supinated wrist, slightly raised elbow) needs a complete extension (extended and pronated arm) and an exercise (probably the only one) that satisfies these conditions, really stimulating the biceps, is that of dumbbell push-ups sitting on a bench inclined at about 50 - 60 °. If you have to choose an isolation exercise for your biceps, choose the best, that is this.
To the delight of perfectionists and those who want "something more" etc. a trick (as far as I know never published) aimed at amplifying the effectiveness of this and other exercises for the biceps performed with dumbbells: as you well know, the biceps is the main supinator of the forearm, so why not to train, together with flexion, this basic function to optimize progress? The secret to doing this optimally is to load the dumbbells asymmetrically, making sure that there are a few kilograms (start with 2 kg) more on the side that will correspond to the side of the little finger in the handle. In this way, every time you flex your hand, you will take this action against an actual load (with symmetrically loaded dumbbells this does not happen!) And the exercise will be more effective.
The tactics of asymmetric handlebars can also be used successfully in hammer bending for brachial training. In this exercise, holding the dumbbells in the same way as I indicated earlier (that is, with the little finger on the side of the heavier side of the handlebar), the maximum contraction principle is maximized, thus allowing the brachial muscles to be maximally stimulated. In this exercise, I recommend a greater asymmetry than those where the aim is to emphasize supination.
I recommended these tricks to many friends and students, up and down the peninsula (and not only ...) and the feedback was really excellent. Try and see ...
 |  Francesco Currò, teacher of ASI / CONI, teacher of the Accademia del Fitness, athletic trainer and personal trainer, is the author of the new book " Full Body ", of the e-book " The Training " and of the book on "Multiple Frequency Systems" . For more information, write to the email address, visit the websites //web.infinito.it/utenti/x/x_shadow/ or //digilander.libero.it/francescocurro/ or call the following number: 349 /23.333.23. |
