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4 Ways To Achieve A Bigger Bicep Peak

A better bicep peak is one of the most commonly desired feature amongst both body builders and casual gym-goers. However, in all honesty, the shape and size of your bicep peak is reliant predominantly on genetics. There's no hiding that! Some people develop mountain like bicep peaks, while some develop more oval shaped peaks. But as listed below, there are some methods of creating an illusion of having a bigger bicep peak.

Develop the brachialis

You may be sat there wondering what on earth the brachialis is. Well, the commonly disregarded muscle is located underneath the biceps. It's been described a 'knot' like shape that can be seen sitting beneath the bicep peak when a bodybuilder is preforming the 'back double biceps pose'.

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By developing the brachialis, the biceps will be 'pushed' higher, creating the image of a greater peak. Unfortunately, growing the brachialis isn't as simple as you'd imagine. You need to focus on exercises that place your biceps in a weak position; this more actively incorporates the brachialis into the movement. The more pressure you can place the muscle under, the more it will grow and create the illusion of a more developed bicep peak. However, growth heavily relies on your protein intake. Finding the right protein supplement* is essential to achieving growth of the brachialis and creating the illusion of a bigger bicep peak.

Overhead cable curl

This exercise is by far my favourite exercise for achieving the image of a bigger bicep peak, as it it really attacks the brachialis. This is preformed on a pulley machine, (the same place you'd preform cable flys). Stand in the centre of both sides and grab each handle. At this point, your arms should be parallel to the floor and your feet positioned shoulder width apart. Slowing begin to squeeze the biceps until your forearms reach your biceps, (like the 'front double biceps' pose). While preforming this exercise, you may notice that your peak already looks exaggerated. This is because your peak is fully exposed during this movement.

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Hammer curls

This exercise most likely already features in your biceps routine, but you may not be achieving the full benefit of the exercise. For those of you who aren't familiar with the exercise, the movement is very similar to how you'd use a hammer, hence the name! Begin with dumbbells at your side facing towards your legs. Then curl the dumbbells upwards, making sure to keep your palms facing inwards.

Now the basics are out of the way, we can explore the more technically stuff. Be sure to keep your elbows locked into position for the entire movement. If you allow your elbows to move, you're taking the pressure off the brachialis, which ultimately reduces the growth of your peak. As well as this, when you're at the height of your contraction, squeeze extra hard before lowering the dumbbells. This way both your biceps and your brachialis are subject to immense pressure.

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90-degree preacher curl

This exercise seems to fairly uncommon at my gym and I have no idea why! You'll need to load up about 60% of your usual preacher curl weight for this exercise. For this movement, you will be curling off the vertical, not angled, side of the preacher bench. From this point, it's almost identical to the regular preacher curl. Just allow your arm to hang straight down and curl it back up. It's as simple as that! The vertical position really helps to incorporates the brachialis more so than the angled side of the preacher bench does, making it the perfect exercise to achieve a more substantial looking peak.

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In summary, the key to smashing through the genetic restrictions and creating the illusion of a bigger bicep peak is developing the brachialis and allowing it to 'push' your biceps up. You don't have to include all 3 of these exercises in your programme to achieve a more substantial peak, it would certainly speed up the process, but it isn't essential. Just focus on really exaggerating this movements and you'll be well on your way to achieving your goal. Good luck!

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