Exercises for the muscles of the hands: list, results
Last reviewed: 23.04.2024
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How to increase the arm circumference by 5 cm? This program was created by the world's leading experts in the field of fitness, with the help of which you will achieve the desired results in a short time.
Your goal: Pumped hands
Your time: 24 minutes
If you are not able to perform the approach of 5 push-ups on the bar and 8 push-ups on the beams, you should limit the amount of exercise directed solely at the arm muscles, such as biceps arm bends and triceps extensions. You are faster pumped up your hands, if you focus on the basic exercises.
Basic exercises are combined exercises - such as pull-ups on a bar and on bars - which set in motion several joints. These movements help you use heavier weights than with isolated exercises aimed at one joint, and further strengthen the muscles of the chest and back. With these exercises, you fully engage the muscles of the hands, in addition, you will get rid of any weakness in the large muscles of the upper body.
If you still can not perform 5 pull up on the bar and 8 pulls on the uneven bars, use the Exercise Program A twice a week. When you are able to ideally perform these two exercises, go to Program B, performing it once every 3-5 days. It will help you pump up the muscles of the arms and improve the overall physical shape.
[1]
Keep track of your progress
Record the total volume of both hands in the table below. Then perform this program and take repeated measurements every 2 weeks.
BEGINNING [TOTAL NUMBER OF CENTIMETERS]; SECOND WEEK [TOTAL NUMBER OF CANTIMETERS]; RESULT [TOTAL AMOUNT OF CENTIMETERS].
Exercise Program A
Do this exercise program if you are not yet able to perform 5 push-ups on the crossbar and 8 - on the bars.
1A Negative pull-ups on the crossbar
Place the bench under the crossbar, stand on it and grab hold of the crossbar from below (palms look at you), arms about the width of the shoulders. Pull yourself away from the bench so that it will be easier for you to pull your chest to the crossbar. Slowly sink in 6 seconds. Then, repeat the movement.
Plan: Perform 5-6 repetitions. Relax for 90 seconds, then go on to the next exercise.
1B Push-ups on parallel bars
Hold hands with two parallel bars and with your feet push up, straighten your arms and completely transfer the weight of your body to them. Elbows adjoin the body, slowly sink, bending your hands (this movement should take you 6 seconds). Shoulders at the end of the movement should be parallel to the floor. Lower your feet to the floor to push up again, and repeat the movement.
Plan: Perform 5-6 repetitions. Relax for 90 seconds, then perform the second approach of negative pullups on the crossbar (1A). Continue to alternate the exercises for 4-5 sets of each movement, resting 90 seconds between the approaches.
2A Press of the bar with a narrow grip
Lie on your back on the bench, feet on the floor. Take the barbell grasp from above, hands on the width of the shoulders. The elbows look sideways, lower the bar to the chest, then squeeze it up.
Plan: Do 6 to 8 repetitions. Rest 60 seconds, then go on to the next exercise.
2B Bending of arms with a barbell
Standing position, hold the bar in front of the hips grip from below, hands on the width of the shoulders. The back is straight, elbows are attached to the body, slowly lift the bar to the shoulders. Lock in this position, then slowly lower the bar to the hips and repeat the movement.
Plan: Perform 8-10 repetitions. Relax for 60 seconds, then follow the second bar press approach with a narrow grip (2A). Alternate exercises for 3-4 sets of each movement, resting 60 seconds between approaches.
Exercise Program B
Pass to this program, when you will be able to perform 5 pull-ups on the crossbar and 8 - on the uneven bars.
1A Pulling on the crossbar
Grasp the crossbar from below (palms look at you), hands on the width of the shoulders. Pull up until the crossbar is under your chin. Tighten the biceps, then slowly sink to almost full erection of the hands; keeping your hands slightly bent, you keep the tension in the biceps.
Plan: Do 6-8 repetitions. (If you can do more, ask the partner to put a dumbbell between your feet). Relax for 90 seconds, then go to the press bench with a narrow grip (1B).
1V Bench press with narrow grip
Lying on the bench, feet on the floor. Take the barbell grasp from above, hands on the width of the shoulders. Elbows look in the sides. Lower the bar to your chest, then squeeze it above your head.
Plan: Perform 6-8 repetitions. Relax for 90 seconds, then follow the second approach of pull-ups on the crossbar.
2A Extensions for triceps with dumbbell
Sit on a bench, take in your right arm a heavy dumbbell. Pull your arm straight over your head, palm facing forward, and place your left palm on your right elbow. Lower the dumbbell down to the face until the end of the dumbbell touches the upper chest. In this case, the shoulder part of the arm should remain stationary. End the approach and repeat with the other hand.
Plan: Perform 8-10 repetitions with each hand. Rest 60 seconds, then go to the next movement.
2B Isolated arm bending with rope
Place the simulator for isolated arm bending in front of the unit for low thrust. Attach the rope to the rope and pick up the ends of the rope. Place the humeral parts of the hands on the platen in front of you, palms facing each other. Keep your back straight, without lifting your elbows from the roller, bend your hands and pull the rope to your shoulders. Stop, then slowly lower your hands to the starting position.
Plan: Perform 8-10 repetitions. Relax for 60 seconds, then follow the second extension approach for triceps with a dumbbell (2A). Alternate exercises, doing 3 sets each and resting 60 seconds between sets.
3A Extensions for triceps on an inclined bench using a cable
Attach the rope to the rope for the thrust of the lower block and place the inclined bench 50-70 cm ahead of the block. Take the ends of the rope in both hands and lay on your stomach on the bench, hands straight, fitting to the head. Without moving the shoulder part of your hands, bend your arms in the elbows by 90 degrees and take them by the head. Lock in this position, then straighten your arms.
Plan: Perform 12-15 repetitions. Rest 45 seconds, then go on to the next exercise.
3B Bending of one hand on the lower block
Become your back to the block and take with your right hand the handle of the rope for the thrust of the lower block. Take a step forward, take the right hand 5-7 cm back (the hand should remain straight). Without changing the position of the elbow, lift the handle upwards so that it is on the side of the chest. Lock in this position, then slowly lower your hand.
Plan: Perform 12-15 reps with each hand. Rest 45 seconds, then follow the second approach of Exercise 3A. Relax for another 45 seconds and follow the second approach of pulling the cable.
Result
- Large biceps
When you execute this program, your hands will be in front of you during certain flexions, and during other movements behind you or on the sides. The change in the position of the hands will help you to evenly pump the biceps. As a result, you will improve your physical abilities and pump up your arm muscles.
- Strong triceps
Your triceps consist of three separate muscles - the lateral head, which originates from the back surface of the shoulder; the long head that forms the basis of the triceps; and the medial head that lies between them. Our exercise plan is aimed at strengthening all three heads.
- Beautiful torso
Pulling on the bar and bench press, which are part of this exercise program, develop your hands with support of the muscles of the back and chest. The result: you will find large and uniform muscles of the upper body, which will create an excellent support for strong and pumped muscles of the hands.
- Recipe for success
How big are your pumped hands? Since all you need is a measuring meter, measuring the volume of hands is a great way to calculate the effectiveness of the exercise program.
Your hands can look a little more after an exercise program or lunch, when blood and water are pouring into your muscles. Therefore, for more accurate results, take measurements at the same time of day, for example, before breakfast. Pull the straight hand out in front of you and wrap the meter around the widest part of the arm. Record the volume, then take measurements of the other hand.