Big hands on the mass. How to pump up your arms? Complete rocking guide

Flexible, strong and lightweight muscle relief female hands make their owner very attractive. Unfortunately, arm muscles lose shape and weaken with age. To keep your arms toned, you need to load your muscles with work.

You can prevent flabbiness and sagging of the upper arms with fairly simple but regular home workouts with dumbbells or a band expander.

What will we download?

When pumping up the arm muscles of girls at home, the main focus is on the upper part (shoulder) and lower part (forearm).

The main function of these muscles is flexion and extension. upper hands. First of all, you need to pump up:

biceps- biceps, that is, it has two tendon heads for attachment to the bone, the shoulder muscle is located with front side from shoulder to elbow. Bends the arm, allows you to turn it palm up, and also participates in the rotation of the forearm and stabilizes the shoulder joint, preventing its dislocation;
triceps- triceps muscle, located behind, mirror the biceps. Extends the arm at the elbow;
forearm muscles- help bend the elbow, rotate the forearm and wrist.

How and how much to train

To pump up a girl’s arms at home, each session should begin with a short 5-10 minute warm-up to warm up the muscles and fill them with blood as much as possible. This will prevent possible injuries and make the exercises more effective.

For example, having started walking in place, raise your arms up as you inhale, lowering them as you exit. Then do how much circular movements shoulders and arms. It's also good to stretch your neck, shoulders and legs. Read more about warming up.

light weight dumbbells, 0.5 - 2 kg;
plastic bottles filled with water;
elastic expander.

Exercises are performed 10 - 15 times in 3 approaches, with short breaks, no more than 1 minute. The load increases gradually. To enhance the effect when working with weights, you can linger for 3 seconds in the position of maximum contraction of the muscle being worked.

The workout must be completed by stretching the worked out muscle groups. described in the corresponding article.

Muscle tissue takes time to recover and grow, so it is best to work on the arm muscles three times a week, and on the intermediate days, focus on other muscle groups in order to harmoniously develop the whole body.

Beginners can move on to pumping up their forearms after building up their base. By the way, when working on large groups muscles, for example, with biceps hammer curls, small muscles also grow.

To decide on a combination of exercises, you need to understand what goal you are pursuing:

To build muscle mass and increase their volume, you should use heavier dumbbells and do fewer repetitions. Additionally, you can divide the work different muscles for different training days.
To draw out the arm muscles, you should rest less between approaches. You should also perform the exercises in sets. In this case, the work occurs on opposite muscle bundles (biceps-triceps) without interruption, and after a set of two exercises, rest.

In any case, it is better to load the muscles sequentially and control their contractions. Exercises must be performed slowly, carefully and with tension. It's also good to change exercises every workout.

The muscles of the hand can be pumped up not only with a circular expander (rubber donut). The grip is well strengthened if you firmly grip the handles of the dumbbells while performing repetitions.

Exercises

After warming up, you can move on to the main exercises.

Arm exercises with dumbbells

Raising straight arms forward.

Starting position: feet shoulder-width apart, back straight, chest forward, shoulder blades pulled together, elbows slightly bent.

As we inhale, we alternately raise our straight arms forward to the chest line, and as we exhale, lower them to initial position. During the exercise, do not raise your shoulders and do not lean your hand forward. Lifting dumbbells in front of you gives relief to the front deltoids, that is, by doing this you will pump up top part hands

The following two exercises are the most effective for training your arms at home. If performed regularly at home, the first results will appear no later than 2 weeks.

Biceps curl.

Lowering your straight arms with dumbbells down, press your elbows to your body and alternately bend your arms at the elbows, lifting your hand from the dumbbells to your shoulder. If we are working with a tape expander, then we perform the exercise of bringing the hand to the shoulder by standing in the middle of the tape and holding its edges in the hands. In the lower position, do not fully extend the elbow.

The exercise is often called "hammer" or " hammer bends"and are performed with a neutral grip (when the back of the hand in the starting position is turned outward) or an underhand grip (when the palm faces the ceiling when lifting). Often, starting with a neutral grip, at the top point, at shoulder level, supination is performed (slightly turning the hand toward you).

The dumbbell biceps curl has many variations. Can be performed:

with both hands at the same time;
alternately, i.e. first only the right one, then only the left one;
alternately: once with the right, once with the left.

From a standing, sitting, lying position.

When performing the exercise, it is important not to lean towards the working arm and firmly fix your wrists, do not throw the dumbbells. To pump up your arm muscles and avoid injury, you need to make smooth movements.

Overhead press.

This is a triceps exercise. But depending on the execution options, it allows you to train other muscles.

We raise both arms with dumbbells up, while the elbows are slightly bent and looking forward. Bend your elbows, lowering your forearms back until they touch your biceps. As you exhale, return to the starting point vertical position.

You can hold your hands parallel, squeezing one dumbbell in each, or you can connect your hands, working with one dumbbell as in the picture. Also, to change the load vector, perform the exercise “French dumbbell press” - performed lying down. Details of the implementation can be found in.

You can use the barbell with a palms-forward grip, the distance between the hands is about 10 cm.

If a rubber or spring expander is selected, then top link, for example, from the “scissors” position, when one leg is laid back and holds the end of the expander, the other end of the elastic band is clamped in the working hand. The trajectory of the forearm movement is the same as when working with a dumbbell.

Triceps exercises can be performed standing or sitting.

Wrist flexion and extension.

If the biceps and triceps are sufficiently pumped up, and the forearm looks disproportionate in comparison with them, which is unlikely in girls, you can train the forearm muscles separately after working on the biceps. The main exercise is flexion (underhand grip) and extension (overhand grip) of the arms at the wrists in a sitting position. Here is one possible exercise.

We take a sitting position so that the knee supporting leg looking slightly at the floor (this increases the load compared to a horizontally positioned knee), we place the elbow on the prepared leg, take the dumbbell with an underhand grip, so that the palm looks exactly up.

We lower the weighted wrist as far back as possible and slowly bend it towards ourselves, the other hand is motionless. Only the forearm muscles work.

You can complicate the exercise by increasing the amplitude by lowering the dumbbell to an extremely low position, when it is held only on the bent fingers of the palm laid back. Then the fingers are gradually twisted and then the entire wrist is raised. This complication simultaneously strengthens the fingers and stretches the muscles and tendons of the forearm.

After 10 executions, we turn the hand 90 degrees, so that the fingers look to the side, and the dumbbell clamped in them is vertical, and with the maximum possible amplitude, we slowly bend and straighten the wrist up and down.

The hand should be relaxed, and the movement is carried out by the muscles of the forearm. After 10 repetitions, we again turn the hand 90 degrees, so that the closed fingers look at the floor, and repeat the flexion-extension movements 10 times.

It is important to tense your hand here; you can tilt your body to the side to fully load your forearm.

Parterre

Push-ups are the most popular exercise with own weight.

Push ups.

From a lying position, arms shoulder-width apart, bend your elbows, lowering your straight body to the floor. The lightweight version is performed from a lying position with support on the knees, hands parallel, fingers facing forward, abs tense.

You can do three springs (lower your chest to the floor three times and raise it without straightening your elbows to the end), and on the fourth count return to the starting position. Repeat 10 times.

Reverse push-ups (dips).

We place our hands shoulder-width apart at the back, legs extended forward, you can bend your knees a little. Bend your arms until your elbows are parallel to the floor. We return to the starting position.

Exercises on the horizontal bar

The right pain

The main criterion for proper work when pumping muscles is burning, tolerable pain in the muscles. If the muscles hurt the next day, it means everything was done correctly, they did a good job. But still, for maximum comfort for a beginner, after class you need to stretch and take a warm shower.

Having initially full arms, it is better to lose weight at the same time as starting training and perform exercises to pump up your arms fat girls it will take longer - the features of training for losing weight in your arms are described in ours. If the goal is to pump up your arms, the emphasis should be on them, but in training it is necessary to maintain a balance, developing the body harmoniously, alternating exercises to develop arm muscles with loads on other muscle groups: chest, back and the whole body.

Regular training not only forms a beautiful body contour, but increases strength and endurance, increases the vitality of the body, and improves mood. Let's start with our hands, and then everything will be in our hands.

For harmonious development you should work on the whole body:

Training program.
Training program for weight gain for girls -.
- Just!

Every man wants to have big pumped up arms. Find out the secrets of training your arm muscles. Practical advice and recommendations.

Pumped up arms

For a natural bodybuilder (who does not use pharmacological drugs), 50-centimeter arms are something of a fantasy. It's almost impossible. Almost because there will probably be a two-meter tall guy somewhere with broad bone and 40% subcutaneous fat. Some of the most muscular "natural" athletes in the history of the sport struggled to break the 45 centimeter mark - of course, combined with a small amount of fat. If your body fat percentage is more than 20, your arm volume will increase by 2.5-5 centimeters.

Try to reach the 40-43 centimeter mark, maintaining a relatively dry shape. Then your arms will look pumped up and beautiful.

Bone width

For athletes with narrow bones, gains in mass and strength are more difficult. Their arms look thinner. Of course, we are not talking about genetically gifted athletes. But it is obvious that people with wide bones find it easier to gain mass, and the volume of their arms is impressive. However, due to narrow wrists, ankles and waist, arms with a volume of 40-43 centimeters will look larger and more aesthetically pleasing. Big-boned bodybuilders, in turn, often look awkward and disproportionate. Read also: 150 tips for gaining muscle mass for men and girls

Genetic factors for gaining muscle mass
Arnold Schwarzenegger and Larry Scott had the most outstanding biceps in the history of bodybuilding. Sergio Oliva had huge “animal” triceps. However, using their training programs will not help you in any way - you are limited by your genetics. Hard work will not develop the peak of your biceps or pump up your triceps like Oliva did with thousands of push-ups. You can't jump over your head.

How to create voluminous and sculpted arm muscles without increasing the duration of training? Take 30 minutes to practice hard and reap the rewards of powerful and beautiful arms!

I have always been fascinated by the power that can be put into practice. I also love working with people and explaining to them that hard muscular work often brings more joy than the aesthetic pleasure of an athletic reflection in the mirror. However, I often encounter a problem that Bob Hoffman described. In those distant times, when bodybuilding had not yet emerged as an independent sport, his wards, Olympic weightlifters, were already obsessed with the size and shape of their hands. And instead of fighting my manic obsession with biceps and triceps, I decided to channel that energy into something positive.

Thanks to the different lengths and the presence of several points of origin and attachment of the biceps and triceps, you can accentuate each head of these muscles by varying the position of the arms and rotation of the hands in the wrist joints.

And since your hands are actively involved in the work being done top part body, you just need to slightly adjust your actions, and shapeless piles of muscles will turn into relief jackhammers!

Half-hour strength training for arms

With this complex you will learn how to use various techniques and tricks to create powerful and evenly developed arms. We will perform three pairs of exercises, forming supersets of biceps and triceps approaches.

Let's start with the hard work big scales, and then we will smoothly move on to high-repetition training to force maximum hypertrophy. The training will not take much of your time, but will give a powerful impetus to increase the volume and shape of the biceps and triceps.

Dips

Training program

Superset 1:

For me, no best exercise to create massive and stronger triceps than the JM press. This movement is often used by powerlifters to transform jelly-like muscles into reinforced concrete extensors that would make Optimus Prime jealous. Do five reps and immediately move on to pull-ups. Then, after resting properly, add weight and repeat the superset. Keep increasing the weight on each set to make your final set a living hell.

This is primarily a back exercise, but electromyography shows that the reverse grip creates a serious load on the biceps, which falls mainly on the short head. You can use straps for support or, conversely, wear a sports belt and add weights.

Superset 2:

When done correctly, dips are a great way to develop strong triceps. Ideally, you should use V-bars that allow you to vary your grip width, but you can work with what you have on hand. To make push-ups as effective as possible, you will need additional resistance. To do this, hold dumbbells between your legs, use an expander or a sports belt. And take care of your shoulders - don’t let them fall below your elbows.

By using a reverse grip, you make it a little easier to work the long head of the biceps. (You can check: bend right hand at a 90° angle and place your left palm on your right bicep. Now rotate your hand and notice how the muscle tension changes). Performing curls reverse grip, you force the growth of the brachialis and brachioradialis muscles, and you know that every bodybuilder dreams of having a powerful brachialis muscle, protruding from under a strong bicep.

Superset 3:

French press standing works best long head. You can increase the range of motion by performing the exercise unilaterally (with one hand). It also reduces the risk of pain in the elbow joint.

In the starting position, the arms are located behind the plane of the body, and this stretches the long head of the biceps and creates additional stress on it. Since the biceps is also involved in rotating the wrist, I prefer to start with a hammer grip and rotate the wrist as I go.

Exercises for arm muscles are an integral part of training for men. Working out the biceps and triceps increases the volume of the arms in general, such training can be done at home, the main thing is to have a collapsible sports equipment, barbells and dumbbells. With only one apparatus, each exercise can be adapted for both barbell and dumbbells. The main thing is to observe the grip method and execution technique.

A set of exercises for arm muscles at home

To train their arms, men need collapsible equipment - dumbbells or weight plates with a bar. This is necessary for constant progress, as well as for training according to the pyramid principle. Gradually increasing the working weight, while decreasing the number of repetitions, will stimulate nerve impulses, reducing the right muscles at the low weight stage, allowing you to maintain the correct contraction even with heavy weight. Such training gives a powerful anabolic boost.

1. Reverse push-ups

For this exercise, you need two supports of the same height, one under the arms and the other under the feet. To add weight, you need to use free weights, for example, placing plates on your thighs. It's necessary for growth muscle mass, when the number of repetitions cannot exceed 12 times, while the muscles on the last repetition work to failure. Perform the first set of the exercise 15 times with your own weight without weights - this will be a warm-up approach that will warm up the target muscles and ligaments and prepare you for the straight pyramid (increasing weights).

Sit on the edge of a bench and place a weight on your hips, rest your palms on your hands, forming a straight line with your arms.
Place your feet on the second support, keeping your pelvis hanging.
As you inhale, bend your elbows and lower your pelvis until the angle at your elbows reaches a right angle.
As you exhale, push your torso out with your triceps force and fully extend your elbows.
At the end of the approach, place your feet on the floor, sit on the edge and remove the weight.

Perform the first strength set with a lighter working weight, but do not exceed 12 repetitions. Not counting the warm-up, perform 4 approaches, adding weight to each set. Thus, push-ups are performed: 4 x 12, 10, 8, 8-6.

2. French press with barbell or dumbbells

The barbell in this exercise can be replaced with dumbbells, also keeping the distance between the dumbbells equal to shoulder width. In this exercise, strictly follow safety precautions when lifting the apparatus. Each approach, increase the working weight by adding small plates.

Sit on the edge of a bench with the barbell resting on your hips and grab a shoulder-width grip on top of the bar.
Lift the bar from your hips, pushing the bar upward with your knees. Slowly lower yourself onto your back, holding the bar with straight arms.
At the top point, the hands are located above the shoulder joints.
As you inhale, leaving your elbows in place, lower the bar to your forehead with your forearms.
As you exhale, use your triceps to straighten your elbows fully and return your hands above your shoulders.
At the end of the exercise, raise your knees to the bar, pressing the barbell on your hips, roll your back along the bench to a sitting position.

Add working weight, perform 4 sets of 12, 10, 8, 8 times.

3. Extension of arms with a bar or dumbbells from behind the head

This exercise can also be replaced by lifting one or two dumbbells from behind your head. The technique affects the triceps in isolation; in this case, helping yourself to push out a large working weight with your hands will not work. So stick to the technique and don't lift huge weights.

Sit on a bench with your back straight, grasp the bar at your hips narrow grip above. Raise your arms above your head, keeping them straight.
As you inhale, begin to lower your forearms with the bar behind your head, without moving your elbows. At the bottom, stretch your triceps as much as possible.
Exhale, lift the bar, and at the top point, fully straighten your elbows.
In reverse order, lower the bar to your chest and return it to the floor.

Perform 4 sets of 12, 10, 10-8, 8 times.

4. Lifting barbells or dumbbells with a narrow grip

After working your triceps, move on to biceps exercises. Replace exercise You can do this by also placing your elbows on your stomach.

If you experience pain in your shoulders due to morphological features with a narrow or wide grip, replace the technique with a medium or neutral grip.

Lift the bar off the floor with a straight back, first using a reverse close grip.
For a more concentrated lift, place your back against the wall to avoid swaying. Place your elbows on your stomach.
As you exhale, bend your elbows and lift the bar to your shoulders.
As you inhale, straighten your arms, maintaining a slight angle at your elbows.
At the end of the approach, lower the bar to the floor without rounding your back.

Increase the weight of the bar each set, performing 4 sets of 12, 10, 8, 8-6.

5. Alternating dumbbell lifts with supination

You can replace it with exercise, gradually increasing the weight. Alternating lifting helps to take a large working weight of dumbbells, since when bending one arm, the other has time to recover. The exercise can be performed standing or sitting.

Take dumbbells, keep your arms along your sides, hands parallel to each other.
With an exhalation, bend your right arm, without lifting your elbow from your body, turning your hand in the middle of the amplitude.
As you inhale, lower the dumbbell.
Repeat the movement on left hand.

Perform the same number of repetitions on each arm. Total, 4 sets of 12, 10, 8, 8-6 repetitions.

6. Hammer Grip Dumbbell Raise

The exercise not only works the biceps, but also targets the muscles of the forearms. That's why You can replace this exercise by lifting the barbell with a reverse grip.

Do 4 x 12, 10, 8, 8-6.

Conclusion

In order to quickly pump up your arm muscles at home, you should not train this muscle group constantly. Remember that for the athletic shape of men’s arms, it is important not only the volume of the biceps and triceps, but also the deltoids and other muscles, otherwise the shape will look unaesthetic, and even comical. Do arm training 1-2 times a week, and train other muscles on the remaining days.

Hand exercises at home in video format

How to train a man's shoulders at home,

Strong, reliable hands are one of the necessary attributes of male strength and beauty. Voluminous biceps attract the attention of the opposite sex, causing admiring or envious glances from men. You can strengthen and pump up your arm muscles at home by doing simple exercises regularly and conscientiously.

What arm muscles will need to be pumped up?

In order for muscle development exercises to bring maximum benefit, it is worth learning a little about the structure of the musculoskeletal system.

The human skeleton consists of bones connected by movable joints - joints, there are over 200 of them. The ends of the articulated bones are surrounded by the so-called articular capsule, which is strengthened by ligaments fused to it - strands of connective tissue. Tendons attached to bones give additional strength to joints. A special fluid is released into the joint cavity, which reduces friction between the surfaces of the bones.

Deltoid. Covers the shoulder joint, shoulder muscles. Performs sideways arm raises.

Biceps brachii (biceps). Starts from shoulder joint, attached to radius. Bends the arm at the elbow joint and serves to rotate the forearm outward.

Triceps shoulder (triceps). Starts from the shoulder blade and from humerus, ends with a tendon on the process of the ulna. Performs forearm extension.

The muscles of the anterior group of the forearms flex the hand and fingers, serve to rotate the forearm inward, and flex the arm at the elbow joint.

Muscles posterior group of the forearms, the hand and fingers are extended, the forearm is turned outward, and the arm is extended.

General principles of pumping up arm muscles

When starting to pump up your biceps, triceps, forearm muscles, and strengthen your hands, you should identify the final goal to strive for. According to one of the canons of athletic male figure, the biceps circumference should be 35% of the chest circumference.

Picking up various exercises for training at home, from the first lesson it is important to follow simple rules:

Slow execution. When pumping up arm muscles, it is important to subject them to stress maximum time. When quickly performing the next repetition, you can cheat due to the use of inertia of your own body weight or the mass of the projectile, which negatively affects the rate of growth of sports results.

It is necessary to perform each exercise to develop arm strength slowly and technically correctly. To quickly build muscle mass, it is useful to focus on the phase of returning to the starting position, performing it as efficiently as possible and always slowly. For example, lift a barbell or dumbbells for a second, then return to the starting position for 2-3 seconds.

Constant muscle tension. When performing exercises to develop arm strength, you should strive to maintain maximum tension in the muscles, regardless of the phase sports movement, as a result of which the load changes at different times - due to a change in the angle of inclination, under the influence of gravity.

Maximum range of motion. Each exercise must be performed with maximum range of motion. This effective method make your biceps, triceps, forearms work completely, train your muscles to work with full dedication.

Correct breathing. When training muscles, it is important to breathe properly. As a rule, before starting the exercise you need to inhale, then exhale during the positive phase and inhale during the negative phase. Breathe through your nose, exhale through your mouth.

Sufficient rest. Muscles grow after rest. To build new tissues, they need to help them cope with the increased load in the next workout. Therefore, in order to quickly pump up your arm muscles, you need at least 1-2 days of rest between workouts.

Periodically, the body needs to be given longer rest. You can’t constantly train 2-3 times a week - it tires both the body and the brain. Every month and a half it is useful to give a week's rest. Two-week breaks in classes in the middle of winter and summer are acceptable.

Load alternation. To pump up your arms at home and give your muscles enough rest to build muscle mass, it is useful to alternate workouts. For example, on Monday, load your biceps and triceps, and on Thursday, load your forearms and hands.

Increasing the weight of dumbbells. When pumping up arm muscles with dumbbells, you need to choose the right starting weight. He should be able to perform 10 repetitions of each exercise while maintaining proper technique.

When you manage to complete 12 repetitions in your next workout, you can increase the weight in the next session, but start with 8 repetitions of the exercise to gradually increase their number to 12.

Exercises for arms with an expander

All kinds of expanders and rubber shock absorbers are often used in home physical education. Sports load determines the number of springs in the expander so that the last repetition is difficult to complete. Movements are strong, smooth and energetic, with full range of motion.

Pumping up the deltoid muscles:

Stand straight, feet shoulder-width apart, arms with an expander extended in front of you. Move them apart, try not to bend them.
Step on the handle of the expander, grab the other handle with both hands, and lift them to your chin.

Exercise for biceps:

Standing on the handle of the expander, take the other handle in your right palm. Bend your elbow until your hand touches your shoulder.

Triceps workout:

Stand straight, feet shoulder-width apart. Left hand on the thigh, right elbow bent, hand at the right shoulder, expander behind the back. Keeping your left hand motionless, bend and straighten your right.
Starting position: standing, expander behind your back, elbows bent. Straighten your arms to the sides, smoothly return them to their original position.

Forearm muscle development:

Squeeze and unclench the hand expander with your fingers.

Strengthening the shoulder girdle

Lifting dumbbells while sitting. Sit down and grab dumbbells with an overhand grip. Bend your elbows and raise your hands at shoulder level so that the handles of the dumbbells are almost parallel to your shoulders. Raise your arms up and slowly return to the starting position.

Dumbbell raises. Stand with your feet shoulder-width apart. The hands with the dumbbells are lowered, the handles of the dumbbells are perpendicular to the hips. Extend your arms to the sides to shoulder height and slowly return to the starting position.

Bent over arms extension. Feet shoulder-width apart, torso tilted, arms down, back and handles of dumbbells parallel to the floor. Bend your arms with dumbbells to the sides to head height.

Lifting dumbbells in front of you. Stand with your feet shoulder-width apart. The back is straight, arms slightly bent and down. Hold the dumbbells with an overhand grip, their handles parallel to the plane of the body. Raise your arms straight in front of you to shoulder height and slowly return to the starting position.

How to pump up your biceps

Seated dumbbell curl. Sit on the edge of the bench, feet on the floor. Take the dumbbells with an underhand grip, arms down on both sides of the bench. Slowly raise your hands to your shoulders, pause at the top point, and slowly lower the dumbbells to the starting position.

Another option on how to pump up your biceps:

Sit on the edge of the bench, legs apart shoulder width apart. Take the right dumbbell with an underhand grip, rest your elbow on inner surface right thigh, straighten your arm. Straining your biceps, lift your hand with the dumbbell to your shoulder and slowly return to the starting position. Repeat the exercise for the left biceps.

Dumbbell press. Sit on the edge of the bench, dumbbells in bent arms slightly below the chin, back straight. Raise your arms above your head, turning your palms outward. Slowly return to the starting position.

Standing dumbbell curl. Stand with your feet and hands shoulder-width apart, hands holding dumbbells with an underhand grip. Slowly bend your arms so that the dumbbells are at your shoulders and return to the starting position.

This exercise for pumping up your arms can be performed alternately for the left and right biceps. Alternatively, you can hold dumbbells with a so-called neutral grip (like a hammer) and perform them while sitting.

Pumping up the triceps

On the uneven bars. Maintain a vertical position on the uneven bars, torso and legs straight, arms as close to the body as possible. Bend your elbows, lowering your body as far as possible so that your shoulders are parallel to the floor. Then straighten your arms, taking the starting position.

Push-ups on a bench. Lean with straight arms on a bench standing behind you, your torso is perpendicular to the floor, straightened legs are extended forward, only your heels touch the floor. Bend your elbows and lower your body down until a right angle is formed between your shoulders and forearms. Slowly return to the starting position.

Close grip push-ups. Take a push-up position on the floor, palms a few centimeters apart, feet touching the floor with toes, torso straight. Bend your elbows so that your shoulders are parallel to the floor and slowly return to the starting position.

Retracting the arm with the dumbbell back. Rest your left knee and left palm on the bench so that your torso is parallel to the floor. The right foot is on the floor, the right shoulder is parallel to the floor, pressed to the body. Fully straighten your arm.

Bench press options:

Lie on your back on a bench, hold dumbbells at chest level with a neutral grip, feet on the floor. Straighten your arms vertically upward and slowly return to the starting position.
The starting position is the same. Straighten your arms with dumbbells, bend your elbows so that the dumbbells are on both sides of your head, straighten your elbows again.

In a sitting position, lift the dumbbell, holding the discs outside with both hands. Bend your elbows so that the angle with your shoulders is straight. Straighten your arms.

Exercises to pump up your forearms

Seated wrist curl. Sit down, legs shoulder-width apart, feet on the floor. Hold dumbbells with an underhand grip and place your forearms on your thighs so that your hands hang off your knees. Extend your wrists while holding the dumbbells with your fingers. Slowly return to the starting position. Repeat the exercise with an overhand grip.

Standing wrist workout:

Stand with your feet shoulder-width apart and hold dumbbells with an overhand grip. Extending your wrists, lift the dumbbells as high as possible and slowly return to the starting position.
In a standing position, place your hands behind your back and hold the dumbbells with your fingers. Lift the dumbbells first with your fingers, then bend your wrists so that your palms are parallel to the floor. Slowly return to the starting position.

How to strengthen your hands

Exercise with discs. Grasp two discs from the barbell with the fingers of one hand: thumb on one side, the rest on the other. Raise the discs with your straight arm to hip level for a few seconds, then lower them. Release your fingers after performing required quantity repetitions.
Hanging on the bar. Hang on the bar on your right hand for as long as possible. Repeat for the left hand.
Do pull-ups on the horizontal bar, holding each hand onto the ends of two strong towels thrown over the bar.
Secure a rope in the middle of a wooden stick with a diameter of 2-3 cm, and tie a weight to its other end. Rotate the stick with both hands to wind and unwind the rope.
Crumple the paper. Place the sheets of paper on the table and use one hand to crumple the paper to form a tight lump. As your training progresses, increase the number of sheets or use thicker paper.
Tear paper. Regularly tear old notebooks, cardboard, and packs of newspapers into small pieces.

Modified: 08/11/2018