Punch Your Way to Bigger Biceps

 

This is an excerpt from my upcoming eBook, "Your Body Is A Gym." This article will cover the punching exercises I use to build and maintain my biceps. These exercises will help you build bigger biceps. 

 

(Pics coming soon)

Imaginary Speed Bag

 

Picture yourself in front of a speed bag that is hanging just above eye level. Now hit the bag. Roll your punches. Start with the left hand. Then do the right hand.

I always like to mimic the sound of hitting a speed ball fast. It motivates me. If it helps you, that's fine. You may want to chant while you are punching. Whatever motivates you to keep punching, just do it.

Workout music doesn't hurt either. Using music helps you develop a workout rhythm. That's part of the reason I suggested "chanting" while you hit the 'imaginary' speed bag. 
 

Short Punching

 

Short punching is quick punching in volume. It is much like jabbing. The only difference is you won't be extending your arm to its full length. Instead, you'll punch as if you have shocks in your arms.

Find a rhythm. I usually do 7 rabbit punches in one arm before I switch arms and do another 7. Keep in mind these will be quick repetitions. If it works better for you, do sets of 10 with 5 - 10 reps.  This will give you a better goal setting range.

Quick Extended Jabbing

 

Throw your punches taking short breaths while doing so. Extend the punches. Throw them as quick as you can in even reps. I usually start with 10 sets of 5 reps in each arm.

On other days, I'll increase the reps to 10 in each arm.

Do these as fast as you can. Breathe right. Be cautious not to throw your arms out of socket. It can happen.

The idea is to activate the muscles, not tear them. Performing this exercise right can reveal quick results. You will see your definition in your biceps.

Rolling Uppercuts

 

What I call rolling uppercuts really don't reach your chin. You're performing lower uppercut motions. Pretend you're hitting someone in their mid-section. Do it rapidly.

Take short breaths while doing this exercise. I do 10 sets with reps of 10. You may do more or less.

Try not to overexert yourself.