Recommendations on how to pump up the muscles of the hands relate to the implementation of appropriate exercises to work out the deltoid muscles, forearms, triceps and biceps. Moreover, it is much easier to increase large muscles, but other other areas of the hands require study, however, for each group in one training session, no more than two basic exercises should be done.
Deadlift
How to quickly build muscle in the gym? Use the deadlift for this, which is one of the most powerful exercises, the implementation of which requires the use of heavy weight. Using the barbell, you use the biceps, however, the work of such muscles will be carried out in a static mode. Using the deadlift exercise, practically all the muscles of the human body, including the heart, are trained. This exercise is indispensable, including for training your hands.
Humeral muscles
Recommendations on how to pump up the muscles of the hands include a full training of the shoulder muscles, where specific exercises are needed for each muscle bundle. For a start, during training, just two basic exercises are enough, for example, broaches and bench presses from a standing position. In order to train the front delta of the shoulder, you need to lift dumbbells in front of you, and to work out the middle delta, you already need to lift dumbbells only through the sides.
It’s more difficult to train the back delta, because the exercises are carried out in an inclined stance. This scheme becomes the best solution for athletes who take anabolic steroids, so if you are hesitant to use any kind of doping, it is recommended that you do only deadlift and dumbbell bench presses from a sitting position, and three workouts are enough for a week.
Biceps Exercise
Thinking about how to pump up the muscles of the hands at home, start with a full study of the biceps, since a significant amount of exercise has been invented to train the muscles. If you have suitable sports equipment at your disposal, it is advisable not to limit yourself to dumbbell lifts, performing barbell lifts, pull-ups with a reverse grip during training , using an inclined bench for training. Concentrated lifts from a sitting position, classes on the Lari-Scott bench, as well as many other effective exercises will help.
Triceps Exercise
Thinking about the question of how to pump up the muscles of the hands, do not forget about the complexes of exercises designed to work out all the muscles of the hand, including triceps. Moreover, triceps, with the right approach, quickly increase in size, since such muscles are the largest. To quickly pump up your hands, you need to regularly perform a couple of exercises, including the French bench press, using different lever simulators, as well as using the pull of the vertical block.
Tips for pumping up your arm muscles include other triceps exercises, including push-ups on the parallel bars and bench press. For push-ups, you need to choose fairly narrow bars, because otherwise the load will have on other muscle groups. And with the bench press you can’t raise your elbows on the sides during the lift, otherwise the exercise will be technically incorrect.
In order for the load to rest on the triceps, and not on the pectoral muscles, the elbows should slide along the line of the body. If your elbows are parted apart during the exercise, you just need to reduce the weight of the bar used. It is not at all necessary for beginners to develop the muscles of the forearm separately, since this group will be involved in other situations during other exercises, and the muscles will quickly grow stronger and gradually increase in size.