How to pump up the hand and fingers. Dynamic hand exercises. How can you pump up your fingers at home

People with an ectomorphic body type often notice that their thin wrists look disproportionately against the background of good developed muscles arms and shoulders, and “how to swing your wrist?” is the first question they ask the instructor in the gym. This picture is formed due to the thin radius and narrow wrist joint, and for many ectomorphs, the wrist volume does not exceed 12 cm. In this regard, they are wondering how to pump up the muscles of the hand and how noticeable the result will be.

The musculature of the hand consists of 33 small muscles that are responsible for the pronation and supination of our palms, as well as grip strength. Therefore, if you are wondering how to pump up your grip, be sure to find in your training process the place for static exercises for brushes. It won’t take long: it’s enough to spend 15-20 minutes working out such small muscle groups at the end of a regular workout in the gym.

A well-developed grip makes it easier to perform exercises on the back without the use of wrist straps or hooks, and is also necessary for really serious deadlift weights, it is also necessary for victories in arm wrestling and martial arts, because really strong hands begin with strong hands.

In addition, exercises for the hands and palms of the hands must be done by people who have suffered hand injuries, this will restore their former strength and mobility. Many of the exercises listed in our article are recommended for experienced doctors as part of their recovery from an injury.

Types of hand exercises

Conventionally, hand exercises can be divided into two types: static and dynamic.

Static- those exercises that involve holding the weight in a stationary state for a long time. As a rule, they are aimed at developing grip strength and strengthening ligaments and tendons;
Dynamic- those exercises in which we bend the wrists and set the load directly on the muscles of the hand, stretching and contracting them.

So, let's figure out together how to swing the hands and wrists correctly and effectively, incl. and at home. Let's start with static exercises.

Static hand exercises

Hang on the horizontal bar- it is necessary to hang on the bar for as long as possible, statically straining the wrists and forearms, while maintaining a stationary position of the body. It is recommended to use magnesia for a more comfortable exercise.

Hanging on a towel- an exercise with the development of which begins training in any type of wrestling (sambo, judo, Brazilian jiu-jitsu, etc.). The towel must be hung on the crossbar and hold onto its edges with your hands, while the hands should be located as close to each other as possible, and the body should remain motionless. A more advanced option is hanging on a towel with one hand.

Projectile retention This exercise requires holding a heavy barbell or dumbbell for maximum time. The grip strength is well trained, and the trapezius muscles also receive a good static load. Great accessory for the deadlift. There are two more complicated variations of this exercise: using bar expanders and holding the projectile at your fingertips. Of course, the working weights in these cases will be somewhat less.

pancake holding- a similar exercise to the previous one, but working with pancakes we use more wide grip- pinched. For more efficiency, take a "farmer's walk" - walk with pancakes around the gym.

Armlifting exercises

Exercises with additional equipment, performed within the framework of the competitive armlifting discipline, deserve special attention. The meaning of discipline is to lift a special projectile by an athlete and fix it at the top point. The static component here is less, the movement is more explosive, mainly ligaments and tendons are trained. If your gym is equipped with such equipment, be sure to include the exercises below in your program to strengthen your wrists.

rolling Thunder- lifting a projectile equipped with a round revolving handle with a diameter of 60 mm. The absolute world record in this movement belongs to the Russian Alexei Tyukalov - 150.5 kg with a body weight of 123 kg.

Apollon’ s Axle(Apollo Axis)- with a wider barbell (neck diameter 50 mm). At the end point of the amplitude, the athlete should stand strictly upright, fully extend his knees and take his shoulders back a little. The current world record is 225 kg by the bench press world record holder Kirill Sarychev.

Saxon bar dead lift(Double pinch grip)– classic deadlift with a special bar with a rectangular bar with a diameter of 80 mm, while the athlete takes the bar with both hands with a pinch grip from above, the bar is clamped with the thumb on one side and all the others on the other. The record belongs to the Russian Andrey Sharkov - 100 kg.

Silver Bullet(Silver bullet)- the projectile in shape most of all resembles a bullet 45 mm long and 19 mm in diameter, a weight of 2.5 kg is suspended from the bullet. As part of the competition, the athlete must statically hold the projectile in outstretched hand for the longest possible time. The current record belongs to Russian Dmitry Sukhovarov and is equal to 58.55 seconds.

More about the technique of performing exercises from armlifting in this video:

Dynamic hand exercises

Bending the brush with a barbell- an exercise for the wrist consists in bending the wrist joint with additional weights at different angles. The bar can be positioned in front of you with an overhand or underhand grip, and you need to bend your wrists to maximum amount repetitions in full amplitude, try not to include the biceps in the work. The weight of the bar should be moderate, with a heavy weight you will not have time to “feel” the exercise properly, as the hands will stop bending after a few repetitions.

Another variation of this exercise is the flexion of the hand with a barbell behind the back, so the load falls more on the muscles of the forearms. For those who are interested in how to pump up the palms of the hands and increase the strength of the fingers, you can place the barbell on outstretched fingers.

Compressing the expander- This exercise well increases the strength and endurance of the palms and fingers. You can start doing it with a regular rubber expander, which you can buy at any sports shop, and then move on to professional expanders (for example, Captains of Crush), in which you can adjust the compression force from 27 to 165 kg. By the way, 165 kg obeyed only five people around the world.

Finger push-ups- this exercise perfectly develops the pinch grip, it also works triceps and pectoral muscles. In this case, the fingers must be spread out to the sides as wide as possible and try not to bend them during push-ups. This exercise can even be used to prevent arthritis and bursitis, as it removes accumulated salts in the joints. How to pump up your wrist if your joints are damaged? No way. The load can be increased - start with five fingers and gradually bring it up to two fingers, push-ups on two fingers were the crown exercise of martial arts master Bruce Lee.

- a well-known exercise that perfectly develops the strength of the hands and forearms and contributes to the set muscle mass in hand. The greatest load on the wrists will give you the option of climbing a rope without the help of legs - so the load will be continuous.

Spreading fingers with rubber- all that is needed for this exercise is an ordinary tight elastic band. Wrap it several times around tightly clenched fingers and try to fully "open" the palm. Here we train short muscles, abducting fingers, and palmar muscles.

Typical beginner mistakes

When working on the hands and forearms, it is quite easy to get injured, for example, pull the muscles of the forearm or stretch the ligaments of the wrist. To prevent this, read the mistakes that inexperienced athletes most often make in the gym, and try not to repeat their fate.

Pay due attention to recovery between workouts.	Since the lion's load in any exercise related to grip strength falls on the ligaments and tendons, which recover much longer than the muscles, you should not rush things, everything has its time. It is not recommended to train your wrists more than once a week, otherwise you simply will not have time to recover and risk injury.
Don't forget to stretch.	Any athlete thoroughly warms up before training for large muscle groups, but should small muscles be an exception?
You should not overtrain your wrists by doing all the exercises from our article in one workout, two or three exercises will be enough. Do not forget to sometimes vary the load, modify something or add something new, our body loves variety, and for stable progress, from time to time it needs to be given new stress in training.

Rarely in common training programs finger exercises are included. Meanwhile, strengthening this zone is advisable not only for people who are actively involved in sports, but also for those who want to remove fat in this area.

Musculature of the fingers located only on the side of the palms and is represented by muscle groups of the thumb and small.

The first group forms an elevation of the thumb on the hand, and the second forms a tubercle on inside palms. Training these areas can not only strengthen muscles and develop phalanges, but also remove them.

Regular exercise and fingers will give them graceful shape and flexibility in a couple of weeks.

8 finger movement workout

Exercises for weight loss of the fingers should be carried out in compliance with several rules:

Before performing the main exercises, a thorough warm-up should be carried out, and before each repetition of the exercise, also pull and knead the problem area;
The break between sets should be no more than one minute;
Workout starts with more light exercise, and smoothly proceeds to the most difficult, which will allow you to gradually load the muscles;
You should carefully monitor the sensations that arise during the execution, and to avoid feelings of discomfort and painful manifestations.

Movements should be carried out in a warm-up rhythm, without much effort, and in each subsequent repetition, the tension increases to the maximum. It is necessary to try to perform exercises with a maximum range of motion. To achieve a quick effect, you need to train every day.

Warm up

Warming up or exercises for the fingers can include a huge number of movements suitable for a given muscle group and ligaments:

Several times quickly squeeze and unbend your fingers, connecting them into a fist.
Clench your fist and straighten your fingers in turn, starting with the thumb and ending with the little finger. When the full opening of the palm occurs, repeat the same movements in reverse order, connecting them into a fist.
With an effort to fan out the fingers as wide as possible, fixing the last position for 3-5 seconds.
Rest your palms against each other and begin to press with maximum tension.
Alternately push the palm of the opposite hand with the phalanges of one hand.

Note! There are special simulators for developing and strengthening the muscle structure of the fingers, for example Chinese balls, which not only diversify classes, but also make them more effective.

Now that the muscles of the limbs are well warmed up, you can proceed directly to the exercises.

1. Falls against the wall

Stand in the starting position parallel to the wall, stepping back from it 1-1.5 meters, while the legs are shoulder-width apart;
Fall on the wall to start with the pelvis, the body remains in a vertical position. The fall should be carried out on the phalanges of the fingers;
Pushing them against the wall, return to the starting position.

Run 10-15 times in 3-4 sets.

2. Vis ordinary

Hang on a beam or on an oblique ledge;
Hang for 15 seconds, then land on the floor and rest for the same amount of time.

During the exercise, it is advisable to place under the fingers tissue flap. Make the maximum allowable number of approaches.

3. Hang with an open grip

Hang on a wide crossbar, with a diameter of 5 to 8 cm, using an open grip;
Hold the position for 1 minute, then rest for the same amount and repeat the exercise.

3-6 repetitions should be done. To increase the load, you can carry out shift hanging, first on one hand, then on the other.

4. Reverse Wrist Flexion

Take the starting position: the forearm is on a flat plane (table), the hand clamps a small barbell or dumbbell weighing from 2 to 6 kg using a direct grip and hangs freely over the border of the table;
Start moving your wrist, but do not lower it down. It is necessary to act only upwards and until a horizontal position is reached.

5. Wrist rotations with weights

Put an object weighing from 2 to 4 kg in your hand, holding it in the middle of your thumb and palm;
Place your hand on a horizontal plane, such as a table, and turn your palm up;
Start rotating your wrist, focusing on the grip.

Perform the exercise 20-40 times in 1-3 sets. As a weighting agent, it is appropriate to use a heavy book, a wooden board, dumbbells, a water bottle and other household items.

6. Bending the brush with a barbell

The exercise is difficult, and you can do it as in conditions gym, as well as at home. For training you will need bar and horizontal surface. First, you need to carefully stretch your fingers: make squeezing and unclenching movements for 2-3 minutes, then perform 3-4 repetitions of hanging on the bar for half a minute, and only after these manipulations will the forearms be prepared for a heavy load.

Take the starting position: forearms are on the table, the barbell is taken reverse grip, and the brushes freely twist down;
Raise and lower the bar, lingering in the highest and lowest positions, while opening the palms at the lower level significantly improves the result of the workout.

It is recommended to do 3-6 intensive repetitions of 10-15 times. Between sets, you should take a break for 5 minutes. Weight must be selected based on their own physical capabilities. If it is possible to do more than 6 repetitions, then the weight must be increased. If the strength ends after 3 sets, then it is appropriate to slightly reduce the weight of the bar.

Attention! Before carrying out an exercise that involves the presence of weight, it is imperative to wrap your wrists with special clamps or elastic bandage. Throughout the movement, the wrists should remain stationary. It is recommended to carry out such training no more than twice a week.

7. Fingertip push-ups

Excellent. However, it must be performed with extreme care to avoid damage to the joints.

Take emphasis on straight arms, the body is straightened from head to toe, arms are spread at shoulder level, and spread fingers are on the supporting surface;
Go down, bending your arms at the elbows, while the body remains straight;
Push the body up to the starting position.

Repeat the exercise 10-12 times in 2-3 sets.

Beginners need to start with a simple standing on their fingers so as not to get injured. When the muscles adapt to the load, you can start push-ups, at first strictly on five fingers, and over time, remove one at a time to improve efficiency. How to pump up this group muscles at home Do this movement regularly.

Carefully! If the fingers bend strongly or severe discomfort is felt, then it is necessary to facilitate the exercise by resting your knees on the floor. Also, this movement should not be performed by children.

8. Impact on loose surfaces

The exercise is widely used in various martial arts systems, and when performing it, it is necessary to concentrate on the thought of passing the hand through the surface.

Open your fingers and hit soft elevations such as sand or cereal embankments.
Perform the exercise until complete muscle fatigue.

With an increase in muscle fitness, you need to move on to hard surfaces - plywood, wooden and tin sheets, cardboard.

Exercises to strengthen the muscles of the fingers

General rules for performing exercises to strengthen the muscles of the fingers:

The rest time between sets in one exercise should not exceed 1 minute.
The pause between sets in one endurance exercise can be up to 2 minutes.
Before doing the exercises, you must perform a thorough warm-up. Before each new repetition in the exercise, you also need to stretch and wrinkle your fingers.
To avoid injury, you need to carefully monitor the sensations during the exercise and avoid discomfort and pain.

Exercises

1) Finger trainer. This exercise is very popular among climbers. It must be carried out very carefully to avoid damage. Requires pre-workout. First of all, perform large holds. One set should take 15 to 20 seconds. The pause between sets is 1 minute. Unfortunately, a simulator for performing this exercise can not be found in every gym.

2) Performing hanging on the fingers. It is better to put a piece of matter under the fingers. Perform the maximum possible number of approaches for 15 seconds.

3) Hanging with an open grip. The execution time is 1 minute, for convenience it is better to use a thick crossbar. The exercise is effective and safe for the fingers. To increase the load, you can hang on one arm alternately.

4) Wrist rotation using weights, such as maces, sledgehammers or even heavy books. Performed on a flat horizontal surface. Pay attention to the quality of the grip. The number of repetitions in a set is 20 turns, the number of sets is 3.

5) Flexion of the wrist. Starting position - the forearm is located on a horizontal surface, the hand with a load clamped with a direct grip hangs down. The amplitude of movement is until the brush reaches a horizontal surface. To reduce time, you can perform simultaneously with both hands using a barbell.

6) Exercise with an expander. The simulator, as well as the number of sets and repetitions, is selected individually.

7) Bending the fingers with a barbell, using the lower grip. This exercise also effectively strengthens. Starting position - the forearms lie on a horizontal surface, the hands squeezing the bar with the lower grip hang freely over the edge. Raise and lower the bar, fixing at the top and bottom points. Opening the palms in the lower position increases the effectiveness of the exercise.

8) Rotational movements with a stick with suspensions. As a simulator, a gymnastic or any other stick is used, to which a rope is tied. A weighting agent is suspended at the other end of the rope. Take the stick with a medium grip and twist the rope by rotating the neck. Having lifted the load to the maximum point, begin to slowly unwind the rope. Make sure that all work is done only with brushes.

Finger exercises borrowed from sports games

1) Performing falls on the wall. Starting position - standing parallel to the wall at a distance of 1-1.5 meters. Fall towards the wall in a position similar to the emphasis lying on the fingers.

2) Squeeze the ball. Apply as much pressure as possible to the tennis ball with your fingertips, avoiding touching with the palm of your hand.

3) Rolling balls. 2-3 small balls to move in the fingers in a free manner. You can use sand-weighted ping-pong balls.

Exercises for developing the strength of the fingers, borrowed from the martial arts

1) Pull-ups. They are performed on the fingers, as you master the exercise, you can use additional weights.

2) Perform push-ups at the fingertips. This exercise must be performed very carefully so as not to damage the joints. Be sure to pre-arrange a warm-up. Fold your fingers in such a way that they form a wide bowl. As you master the exercise, you can complicate it in several ways: use one rather than two hands as a support, reduce the number of support fingers, or raise your legs to the support.

3) Lifting the water container with the upper grip of the hand. Initial position - hand omitted. Raise to the level of the navel. Increase the amount of liquid as the level of fitness increases.

4) Pulling sticks out of the ground, which is pre-driven there by 6 cm. Perform due to the strength of the fingers.

5) Shot toss. Hold the core with the upper grip. The weight and size of the core are selected individually and gradually change upwards.

6) Striking with open fingers on loose or loose surfaces. As a simulator, you can use mounds of sand or cereals. As training increases, you can move on to harder materials, such as cardboard, plywood, and wood or tin sheets. This exercise is used in martial arts and an important part of it is the creation of a certain mood. Performing it, it is worth concentrating on thoughts about the penetration of the hand through the plane.

Special gripping techniques in strength sports

The techniques below were well known to athletes old school but now forgotten in vain.

1) The use instead of the usual special thickened barbell bars helps to strengthen the muscles of the fingers. This type of neck is now quite rare, so you can try to make a thickening on the neck with the help of improvised materials. For example, you can wrap it in several layers with adhesive tape or adhesive tape. A significant amount of consumables will pay off with an increase in the strength of the muscles of the fingers. This simple technique gives truly colossal results, because the development of the muscles of the hands occurs as a side effect in all presses and pulls.

2) As weighting agents, you can use various household items, the shape of which is not very convenient to grip. For example, lifting bags with contents, barrels and other things is easier for a person than classic exercises bodybuilding. Meanwhile, they help to work out almost all muscle groups and especially the muscles of the fingers.

For more on the old school system of training, see the book Dinosaur Training by Kubikov Brooks. In this work, interesting and proven training methods are detailed. The book can be found on our website.

The methods of training the muscles of the fingers outlined in the material can be discussed on our forum. Here you can also get answers to your questions.

We wish you a great mood and achievement of sports success!

Wrist, Finger and Elbow Exercises - Video

Today I want to tell you again about how to strengthen your fingers. Why did I write again?

The fact is that once this site was under the Joomla content management system (I think that some site visitors remember that time: there was user registration, a terribly terrible commenting form, low traffic and frequent “glitches” of the site itself). At one fine moment, I realized that this could not continue, and the site moved to WordPress, to which I have no complaints yet.

So, when transferring the site, not all materials were copied: one part of them was of poor quality, the other part did not carry a special semantic load. More recently, surfing the sites sports topics, I came across a familiar text! Wow, I thought, it means good advice if they are reprinted and posted! After lengthy negotiations with the administration of the resource, I still managed to convince them that I am the author of the text and get a back link to my site! The guys from Sporttime"- thanks for the adequacy!

Well, now I want to offer you a revised set of exercises that will help strengthen fingers- one of the most painful places for many basketball players!

Strengthen fingers - exercises

After some digging through my old notes, I found a couple more interesting exercises that will allow your fingers become much stronger, which means reducing the risk of injury from an accidental collision with an opponent, a bounced ball, or an unsuccessful contact with something else.

Let's start with the very exercises that have already been published. Oh yes, if you regularly perform at least some of the exercises below, then your fingers will become not only strong, but also more flexible and tenacious. And in the fight for a controversial ball (the one in which they try to snatch the ball from the opponent's hands), you will have much more chances.

First exercise, which is also basic. The starting position is a meter and a half from the wall. Tilt your whole body forward and fall against the wall. And in order to stop the fall, we put our hands forward and rest our fingers against the wall. A sort of "lying emphasis", only you have to lie down on the wall. Try not just to stick your fingers into the wall (and you can break them), but to cushion, spring them.

Second exercise for the fingers is to squeeze the ball from tennis, while squeezing only with your fingers. You can also squeeze any wrist simulator, the main thing is to squeeze with your fingers.

Horizontal bar will help not only pump up the muscles of the hands, but also strengthen the fingers. How? Just try to hang as long as possible, holding only your fingers. Grip from below and hold with your fingers. How much is enough for you?

Finger push-ups can also help in the process of strengthening the fingers. The load on the joints is quite high, so I recommend starting with a few repetitions, and then gradually increase the load. Is it difficult (painful) to do push-ups on your fingers? Try to take an emphasis while lying on your knees - the load will decrease, but the effect will still be good.

The coolest exercise , which involves the hands and fingers, back and shoulders, the press - in general, a whole series various muscles. What you need: a gymnastic stick (a leg from a stool, a handle from a shovel, etc.), a rope (a meter and a half long, depending on height) and a weighting agent (dumbbell, sledgehammer head, pancake from a barbell, an old iron). One end of the rope is tied around the middle of the stick, the second - to the weighting agent. We take the stick with both hands, the hands themselves are parallel to the floor. We begin to rotate the stick in such a way that the rope is wound and the load rises from the floor. When screwed to the end - just as slowly unwind back. Change the grip (upper and lower, wide and narrow) and the weight of the weighting agent (pro) to get the most out of your workouts.

And now a few words about new ways to strengthen the fingers.

Strengthening the fingers - a few more exercises

This group included exercises used by the Russian special forces. The origins of these exercises go to the masters of martial arts. Do not be afraid, I will not agitate you to pierce the boards with your fingers with screams that frighten your enemies. I immediately introduced the Chinese master, who, putting a block shot, pierces the ball with his finger. The sun is warming something, and such thoughts come into my head!

Exercise number 1. Brick work. Try throwing the brick up and catching it with the fingers of one hand. Caught? Now toss it with a spin and catch it again. Happened? Now try to rotate your arm at the elbow, while continuing to hold the brick with your fingers (just don't break the glass of your neighbors).
Exercise number 2. Emphasis lying down. The point is to take the emphasis lying down without using thumb. We stand as long as possible (legs can be thrown to a certain hill to increase the load). Gradually reduce the number of fingers you rely on.
Exercise number 3. Hands in front of you. We are trying to spread the straightened fingers as much as possible. Then - press your fingers to each other as much as possible. This exercise will bring you closer to gaining the ability to take the ball in your hand.
Exercise number 4. Link together 2 identical fingers different hands (large with large, index with index, etc.). Now, for a few seconds, try to break the resulting hitch. Repeat with each of your fingers.

Well, I think that these exercises will be quite enough to to strengthen the fingers. If you have examples of exercises to strengthen your fingers, share them in the comments. Subscribe to site updates (everything you need is in the right column of the site).

I, in turn, wish you successful training and look forward to visiting our site again.

When it comes to arm training, pumped up biceps and well-developed triceps immediately come to mind. Few people care about strengthening and pumping up their wrists and fingers, although this is a necessary and useful thing. The strength of a handshake has always been an indicator of the level of courage, let alone the importance of pumped up hands for an athlete. Strengthen the hands for a strong grip and to prevent sports injuries.

Wrist muscle anatomy

The anatomy of the wrist muscles is quite complex and interesting. And the work to strengthen them is very laborious.

In short, our brushes consist of:

worm-like muscles;
palmar and dorsal interosseous muscles;
muscle groups of the thumb;
muscle groups of the thumb.

The muscles of the hands are directly related to the muscles of the forearm, so exercises aimed at strengthening the first group of muscles work out well the second.

How to pump up your wrists at home

Let's start with exercises designed to strengthen our grip and strengthen our forearms.

Squeezing and unclenching the palm

The first exercise is the most famous and simple, it does not require any additional sports equipment. But despite its simplicity, clenching and unclenching the palm is very effective and efficient. It is used both as a warm-up for tired hands, and as a rehabilitation exercise after serious injuries and even operations.

Clench your fist with maximum force.
Hold your fist clenched for 5-10 seconds.
Unclench it by straightening your fingers as much as possible.

For this exercise, an auxiliary tool is already required, namely, an expander. There are many varieties of this sports simulator, but we are now only interested in carpal expanders. They, in turn, are divided into:

torsion
spring
U-shaped

The load of these expanders can be adjustable or fixed. And also there are rubber and silicone simulators, which are better known as "bagel" and "egg".

The technique for performing the exercise itself is very straightforward:

We put an expander in the palm of our hand.
Compress and decompress it.

When you can easily perform 50 repetitions of such an exercise, go to the next level - increase the load on the expander.

Finger push-ups are a great workout, thanks to which you can pump not only your hands, but also many other muscles:

large and small chest;
deltoid;
triceps;
forearm muscles;
trapezoidal;
latissimus dorsi muscles.

But do not rush to immediately start the exercise if you have never practiced it before. Incorrect distribution of body weight can seriously damage the limbs. First of all, you need to learn how to stand firmly on your toes. To begin, take the starting position for push-ups, but on your knees. If you feel that your fingers are able to withstand the load, then straighten your legs and stand on your fingers for ten seconds, then twenty, and so on, until you realize that you are ready for the exercise. Now to the exercise itself:

Taking the starting position as for classic push-ups, but instead of the palms, we rely on the fingers.
We take a breath and, bending our elbows, slowly lower ourselves so that the chest touches the floor.
We return to the top position.
We perform 10-15 repetitions.

You may not be able to immediately stand on your fingers, but do not despair: patience and endurance are the best helpers. No wonder this exercise is a profile one for martial artists, who easily do push-ups on one finger. You can also master the same skill if you constantly practice and move forward.

Video: How to push up on your fingers

Push-ups on the back of the hands

This type of push-up is useful primarily for strengthening the wrists. But if you do not have an urgent need for strong wrists, then you should not do this exercise, because it is quite traumatic.

We accept the classic position for push-ups, but with an emphasis on the back of the palms;
The palms should be pointing inward so that the fingers are facing each other.
We perform push-ups slowly and without sudden movements.

At first, you will feel pain in your hands and wrists, do not be afraid, your hands just need to get used to the new type of load.

Barbell Wrist Curls

This exercise is rightfully considered one of the most effective and useful for both the hands and the arms in general, because it affects a large number of muscles, including deep ones. Bending of the brushes is performed either with an empty bar or with a small weight.

We sit down on the bench.
We take the neck with a medium or narrow grip.
We put it together with the forearms on our knees.
We take a breath and unbend the brushes up.
Exhale and bend the brushes down.

This exercise can be performed by slightly changing the starting position.

We kneel in front of the bench.
We take the barbell and put our hands bent at the elbows 90 degrees on the bench.
We perform classic bending of the brushes.

The grip can be used both upper and reverse.

Video: Barbell Curl Technique

Curls with dumbbells

Bending the hands with dumbbells is a variation of the previous exercise with a barbell. The muscle groups that are being worked out are the same. But the indisputable advantage of dumbbells is that it is much easier to purchase them and keep them at home than a barbell. And that means. and training with them can be done at home at any free time.

We take a dumbbell in hand.
We place the forearm on the thigh or bench.
We drop the brush.
Raise the brush to its original position.

Another exercise with dumbbells that works not only the wrists, but also the biceps with triceps.

We take dumbbells in both hands and stand up straight.
We press our elbows to the body, we turn our palms there. We don't move our shoulders.
We take a breath and as we exhale we raise the dumbbells, turning our hands with our palms up.
Having raised the dumbbells to the shoulders, we fix our hands in this position for a couple of seconds.
Rotate the hands 180 degrees so that the palms are facing down.
On inspiration, we begin to lower the dumbbells and again turn the brushes so that they are facing the body.
We lower our hands with dumbbells to the starting position.

Use light or medium dumbbells. The ascent should take about 2 seconds and the descent in 4 seconds. To get the most out of the Zottman Curls for your arms, do them in combination with other exercises.

Video: How to do Zottman curls

Exercises on the horizontal bar

The benefits of a horizontal bar for brushes will not be a discovery for anyone. If you have good physical shape, but not a strong enough grip, you simply won’t be able to pull yourself up on the bar. Therefore, bypassing this projectile is not worth it. An excellent bonus of training on the horizontal bar will be the benefit for the spine and the whole posture in general. Do not focus on one exercise, try to master as many as possible, and it is best to perform a set of at least three exercises at a time.

Do not use heavy dumbbells and barbells, light or medium weight is the best option.

Do at least 6 reps per barbell exercise.

If you are serious about strengthening your wrist muscles, then do the exercises with high frequency - at least three times a week.

Stretch your wrists: stretch your arm out in front of you, palm down. We bend the wrist so that the fingers look at the floor. Gently press this hand with the other hand for 30 seconds. We change hands.

Do not rush to pump up and strengthen your hands as soon as possible, do everything gradually, without overstraining your muscles.

Most people don't even realize how important physical training hands, so often in training this part of the body is deprived of attention. Meanwhile, a strong grip helps a lot when working on the horizontal bar, allows you to increase the results in exercises with a barbell and dumbbells. Push-ups and pull-ups on the horizontal bar will play an excellent service to other important muscle groups: for example, they will strengthen the back and work out the press.