There is a difference between extension and hyperextension. You want your arm to go straight but not locked.
Is the popping painful?
For the biceps, I suggest you add or increase your weight training. With your total body workout, be sure to add bicep and tricep exercises. Perhaps your tricep/bicep strength ratio is off.
I think http://www.centuryma.com has a free standing heavybag stand.
Tim


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