The Biceps is one of the most needed when it comes to calisthenics exercises, and street workout hard moves, like the planche!

In order to work it the right way we gotta cover the 2 heads of the muscle as well as the 3 moves that it performs!
We have the long and the short head, and in a total of movement patern we have: Supination, Shoulder Flexion and mainly Elbow Flexion!

The 3 methods we cover are for stressing your muscle (metabolic stress), work the 3 components (concentric exercises) and to strengthen it fully (eccentric exercises)

To do so, we choose 3 of the best exercises for all components!
First, Ring Curls, for concentric demands.
Second, Pelican Push Ups Negatives, for eccentric work.
Third, Three Phase Chin Up, for the metabolic stress.

You surely will improve your strength, endurance and muscle mass by using this three only exercises! So, make sure you implement them in your training!

Any doubts in how to do so, just ask bellow, we will answer you right away!

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