We’re not skipping upper body girlies!

Hey fitness fam! So, I know a lot of us are always trying to figure out the best way to get those sculpted arms, and one question I get asked a lot is: "Do pushups actually work your biceps?" It’s a great question, and one I used to wonder about myself when I first started my fitness journey! Do Pushups Really Work Your Biceps? Let's Break It Down! In short, pushups primarily target your chest (pectorals), shoulders (deltoids), and triceps. They are fantastic for building overall upper body strength and stability, especially for your pushing muscles. However, when it comes to your biceps – the muscles on the front of your upper arm responsible for pulling and curling movements – pushups aren't their main show. Think about it: during a pushup, your arms are pushing away from your body. Biceps are flexors; they shorten to pull things towards you. While your biceps might get some minimal, secondary engagement for stabilization, they aren't the primary movers. So, if you're chasing those bicep peaks, relying solely on pushups might leave you feeling a little underwhelmed. I definitely learned this the hard way when I thought I could just push my way to big arms! My Secret to Hitting Shoulders and Biceps (Without Skipping a Beat!) This is where understanding your muscle groups really comes in handy. Since pushups are amazing for the pushing part of your upper body, we need to balance that out with some pulling and curling movements to really hit those biceps and get a well-rounded upper body. To truly "KILL Upper Body" day, especially for shoulders and biceps, you need specific exercises. My current routine, which I'm loving, ensures I don't miss out on any gains. After a killer set of pushups (or variations like incline pushups if you're building up strength), I make sure to add in bicep-focused movements. Here are a few of my go-to's that you can easily add to your routine to make sure those biceps are getting the attention they deserve: Bicep Curls (Dumbbell or Resistance Band): This is the classic for a reason! Focus on slow, controlled movements. I love feeling that squeeze at the top. For me, 3 sets of 10-12 reps really makes my biceps burn in the best way. Hammer Curls: These are amazing for hitting a different part of your bicep (the brachialis and brachioradialis) and really building up arm thickness. Hold the dumbbells with your palms facing each other throughout the movement. Chin-ups (or Assisted Chin-ups): If you can do them, chin-ups are a power move for biceps and back. Your palms face you, and your biceps work really hard to pull your body up. If you're not there yet, assisted chin-ups or even just hanging and trying to engage your lats and biceps are a great start. I'm still working on my unassisted chin-ups, but every little bit helps! Concentration Curls: When I really want to isolate my biceps and get that intense mind-muscle connection, I grab a lighter dumbbell, sit down, and rest my elbow against my inner thigh. This helps prevent cheating and lets you really focus on the bicep contraction. Don't forget your shoulders too! The OCR mentioned "Shoulders and Biceps," and a strong, sculpted upper body needs both. Exercises like overhead presses, lateral raises, and front raises are fantastic for hitting all heads of the deltoid. I usually integrate a mix of these into my "5 Moves to KILL Upper Body" routine. So, while pushups are an incredible exercise, if you're serious about building strong, defined biceps, make sure you're incorporating specific bicep-focused movements into your upper body days. Trust me, your arms will thank you! Let's keep pushing (and pulling!) for those goals, girlies!