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The bicep peak is fascinating! It can make a whole difference to your physique. If you read our guide on how to grow big arms, you will like this extra article on how to develop your biceps peak! When getting into the gym, one of the first things most people want to do, (certainly guys) is to learn how to get this cannonball biceps – who wouldn’t? So what’s the secret to building your biceps to look their best?
The subject of building a good biceps peak is on pretty much every bodybuilding site, and there is a lot of information out there. But we thought we could delve deeper. This article aims to pick out the most valuable of that information and even some information you can rarely find out there.
Building your biceps peaks: the bad news
Genetics are the bad news. You can grow your muscles but you can’t modify their insertions. If you have short biceps, you have short biceps. You won’t be able to change that. If they’re long, there is no way to make it short! You basically have to work with what you have got!
If you have short biceps:
You are more likely to have a nice peak! There is a gap between your forearms and biceps when you flex. This is the best position to be in if you want a peak. With short biceps though, you have got less potential of developing the muscle. You just do not have as many fibers as in a long bicep. If you do things well, this does not mean you can’t grow it on a constant basis.
If you have long biceps
You have the potential of developing a big and very full bicep. Unfortunately, this might not look like you have a peak, because there is little gap between your forearms and biceps when flexing.
If your biceps aren’t short or long
You could be in a position where your biceps are in between long and short. This is certainly a good position to be in. You can have this aspect of a good peak while showing some density. In any of these situations, there is one important thing to do.
Building your biceps peak: the good news
Once you know your bicep shape, things get easier. You just have to know what to do and play with the right cards according to your situation.
Working on long biceps:
You are lucky to have huge biceps and a lot of muscle fibres there. The bad side is that your peak might not be showing as much. Training your brachialis intensively is probably your best shot! First, if we look at the composition of the biceps, we can see that the biceps are above the brachialis – which is the muscle we actually want to grow in order to improve the biceps peaks.
Why working on your brachialis to develop the biceps peak?
The simple answer is that this muscle is right underneath the biceps, so if you grow the brachialis it will then push the biceps upwards.
This is how you get the peak – it’s not that you can isolate a specific ‘peak zone’ in the biceps themselves.
Leaning your arms forward
This will be key to isolate the brachialis, as this deactivates the bicep and the brachialis is now the one working. You should also prioritize a neutral grip (palms facing each other), such as in hammer curls which targets the brachialis.
A great exercise that we highly recommend to grow the brachialis is preacher curls with a hammer grip.
Your arm is brought forward and you are using a neutral grip – you are fully zoning in on your brachialis. We also highly recommend Lat Pull downs with a neutral grip. This is a great movement where you should feel your brachialis. Don’t arch your back too much like you would do on your normal back exercises to recruit your lats but try to just stay straight and put your focus on your arms.
Working on short biceps:
If you have short biceps, you want to build as much meat as possible with what you are given. Using stretchy exercises and going within the right range of motion possible without over-stretching is what you should look for. Exercises like inclined curls are a must. Just be careful with how much you incline the bench and so you do not overstretch your short muscle.
You might then want to slightly work on your brachialis, even though your muscle is already short and unlike with long biceps, its work might not be as important. The brachialis can still help you get a better peak and a fuller look to your arms which compensates for your biceps which are short and are not doing that job for you.
You have to be lean
You also have to be decently lean so it shows. In some cases you might think you have long biceps when in fact, you might not see it but the gap is filled with too much fat and it makes it difficult to see your actual shape.
How lean should you be?
You will start knowing what your biceps is made of when you start reaching the 13 to 14% bodyfat! The lower you go the better to define what type of biceps you have.
After this article, you might also be interested in reading “Just want to look good with no gym? Only do forearms” to complete your full arms workout. If you have any questions, feel free to leave a comment!