Good Bicep Stretches?

[Cubanito1015]

What are good Bicep stretches after getting that pump? Is it good to stretch them after working out because I do this one stretch all the time, but I rarely ever see anyone stretch their Biceps or even Triceps after working out?

[brancobob]

Personally i stretch my biceps and triceps after working them. Stretching is super important for muscle growth. For my biceps i bend my hands back and straighten out my arm, i also go to one of those precher curl machines, load it with alot of weight and basically get in the preacher curl position and put tension on my biceps. As for triceps i do a number of stetches. The triceps are a huge muscle so target these muscles for a good stretch always, even on non tricep days since shoulder and other exersises hit them pretty hard.

Here is a great website with stretches and exersises per muscle group, learn it, love it, use it:

http://www.exrx.net/Lists/Directory.html

[yitmy]

To stretch your biceps you need to stretch the muscle to its full length. So anatomy is that fibers cross the top of your shoulder and assist with the rotator cuff in depressing the shoulder and shoulder flexion and the insertion is on the radius(which means that the biceps acts as a supinator for the hand-turns hand up).

So to adequately stretch it you need to extend the arm(flexor) and palm forwards(with pronation or hand down your biceps is not engaged-if you are tight though doing this rotation of the arm can help too) and extension of the shoulder(weak shoulder flexor) all together. Due to the 2 attachments proximally you can do the stretch with the arm down to the side of your body or out to the side. Hold the stretch for 10-30 seconds and repeat 2-3x. Make certain you perform this when the arm is worked otherwise it may stretch the ligaments instead.

Give it a shot and keep us posted.

Note I am not a fan of loading the bar with more weight then you can tolerate and get a stretch like the previous poster recommended.

[brancobob]

I did not say load the bar and try to lift it with weight. I said i like to load the machine and get into a preacher postion and stretch not lift the weight.there is a distinct difference between lifting and stretching.

[yitmy]

Hmm so lets see you set the bar on the preacher rack and load it up and place your arms underneath, hmm no not a good way to stretch.

[brancobob]

Guy, we are not talking about wives in their garages doing a boflex toner routine. All i am saying is if you put some weight on a preacher machine and get in position, you can get a good bicep stretch by isolating the muscle with the machine and using the weight as tension to stretch out.

[Cubanito1015]

Originally Posted by brancobob

Personally i stretch my biceps and triceps after working them. Stretching is super important for muscle growth. For my biceps i bend my hands back and straighten out my arm, i also go to one of those precher curl machines, load it with alot of weight and basically get in the preacher curl position and put tension on my biceps. As for triceps i do a number of stetches. The triceps are a huge muscle so target these muscles for a good stretch always, even on non tricep days since shoulder and other exersises hit them pretty hard.

Here is a great website with stretches and exersises per muscle group, learn it, love it, use it:


http://www.exrx.net/Lists/Directory.html

Thanks I am going to try them on my next arm day!

Originally Posted by yitmy

To stretch your biceps you need to stretch the muscle to its full length. So anatomy is that fibers cross the top of your shoulder and assist with the rotator cuff in depressing the shoulder and shoulder flexion and the insertion is on the radius(which means that the biceps acts as a supinator for the hand-turns hand up).

So to adequately stretch it you need to extend the arm(flexor) and palm forwards(with pronation or hand down your biceps is not engaged-if you are tight though doing this rotation of the arm can help too) and extension of the shoulder(weak shoulder flexor) all together. Due to the 2 attachments proximally you can do the stretch with the arm down to the side of your body or out to the side. Hold the stretch for 10-30 seconds and repeat 2-3x. Make certain you perform this when the arm is worked otherwise it may stretch the ligaments instead.

Give it a shot and keep us posted.

Note I am not a fan of loading the bar with more weight then you can tolerate and get a stretch like the previous poster recommended.

Thank you. I Understood though what the previous reply was saying about loading up the bar, it does not seem like he meant he was lifting it at all.

[brancobob]

Yea, i am not sure about the other guy, i think he works out with something he bought off of an infomercial. What i was mentioning wasn't weird, just a stretch i use, and it works.

[Cardiochris]

Wow, don't really wanna get involved, but... The "other guy" is a professional who is actually educated in this field. His info is not from an infomercial. It is his profession and he offers advise on this site for us to use for free. Not saying you're wrong and I hope you don't take this the wrong way, but whenever I'm getting advise I put alot of importance in the 'source'. Just to let you know...

[brancobob]

I understand that you are hyped about him being a professional, and i can respect that. I just have my own opinions, and the infomercial comment was based on his pro bowflex signature. I lift weights not rubber bands and wanted to make that distinction to the OP when choosing advice. Basically i was giving my thoughts on something and didn't think i was heading someone down a bad path, but since Tony Horton over here was adamant about putting his 2 cents in, i figured i would comment back.