Outter Biceps/Bench Press Question

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work4results

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Hey Guys,

Two quick questions. Does anyone have any suggestions on how to work the outside of my biceps. My inner is pretty defined but when looking at my arm just straight on it kind of just blends in.

Also, when I am benching is it better to pause for a quick second at the bottom of my rep or to push fast straight through the set, obviously keeping good form. What is the best way to go?

Thanks!
 
I've got no recommendations with regards to your biceps - that's probably just the natural shape of your muscles...besides, your triceps will affect the appearance of the side of your arm more than your biceps ever will.

With regards to bench press, I don't know of any benefit to pausing at the bottom. Not pausing will make better use of the stretch-strength reflex. Bouncing is bad, though, as it's indicative of a lack of control/correct muscle contraction through the movement - even a fast movement should be a controlled one.
 
Outside portion of biceps - Narrow grip with an EZ curl bar works pretty well.
 
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