The bicep is a two headed muscle – consisting of both a short and long head. Understanding each head and its function will help clarify what you need to be doing to increase your bicep peak. Jeff Cavaliere explains that “..the long head is actually the one responsible for the peak… the medial head here or the short head is again the one responsible more for bicep width..” Jeff also goes on to say that while you should be focusing on building the long head of your bicep if you have a goal of increasing your bicep peak you should also be targeting the brachialis. The brachialis is a “knot-like” muscle that pops out the side of the upper arm, the cool thing about the brachialis is that as it grows larger it actually pushes up the bicep, therefore giving the appearance of a greater peak. Which is why you should begin targeting the long head of the bicep as well as the brachialis if you want to see that bicep peak increase.
Check out the video below to get a breakdown of the science behind increasing your bicep peak from Jeff Cavaliere!
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