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The secret of the huge gymnast biceps is the straight arm exercises.

Particularly rings specialist gymnasts have really big biceps, however you don’t see them to bend their arms during their routines.

Even if they do bent arm exercises during their strength training, the straight arm exercises bring the most gains for the huge biceps, not to mention the other muscles.

And one thing is for sure: gymnasts spend most of their time perfecting their routines, and strengthening specifically for that - as I mentioned, mostly with straight-arm exercises.

The bent arm strengthening exercises have a supplementary role since they don’t do such movement during their routines.

By the way, this specificity is important because a professional gymnast doesn’t aim to build more muscle than what is needed, as the extra pounds only make the routines harder.

Therefore, they have no interest in unnecessary pumping and muscle building. We could say that every muscle you see comes from the characteristic of the sport itself.

For them, not the aesthetics of their physique which is important but the aesthetic of the routines they do, and they build their bodies to perform those the best way possible.

Then how is it possible that some gymnasts look like body builders?

Well, as I’ve mentioned you can notice the best physique by rings specialists or all around gymnasts.

And if something the gymnastics rings routine requires a decent amount of muscle.

So if a gymnast has something to do with gymnastics rings and he’s not another event specialist like pommel horse or high bars etc. Then he’ll have muscles for sure.

Also don’t forget that genetics play a key role as well, that’s why you’ll see gymnats to do the same insane skills but one is more muscular than the other.

However, whatever your genetics is, if you want to get the most out of your biceps, you should take over the development of straight arm strength from gymnasts, because as you can see, this is a really effective way to build muscle.

Not only in terms of biceps, I only highlighted this because it is most spectacular, this muscle plays a key role in the straight arm exercises, but in addition, the entire upper body is involved in the load, depending on what exercise it is.

Let's see how to build up straight-arm strength properly!

Athletes shown in the video: Ivan Ivankov, Jonathan Horton, Jake Dalton, Brandon Wynn, Yuri Van Gelder, Yuri Chechi, Chen Yibing, Aleksandr Balandin, Marcell Nguyen, Jordan Jovtchev, Tamas Bittmann Thumbnail: Jake Dalton

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