Forearm Training: Best Exercises on forearms, like the sailor Papaya

If you want to know how to pump up your forearms, then use the best forearm exercises that will allow build muscle mass and strength of grasping muscles.

The forearms play the same role as the calves of the legs.

Your whole body can be pumped up and down, but it’s just ashamed if the forearms look like matches.

Forearm training is not just for fun their vanity.

They increase the grip strength, which is simply necessary to perform traction exercises such as rowing and deadlift traction.

Also, forearm training will help you achieve faster. progress in chest and shoulder training. In order to understand why, stretch your arms in front of you and clench your fists as tight as only you can.

We noticed how much all the muscles of the arm were involved in such simple movement?

So exercises for the forearms that will presented in this article will also allow you to develop a hand and shoulders.

The key point is that the bigger and stronger will be your forearms, the better your arms will look and the more You will succeed in weightlifting.

• How to pump up the muscles of the forearm
• We delve into the anatomy of the forearm
• The simple science of effective forearm training
• Best Forearm Exercises
  • Exercise machines for fingers
    • Hand finger trainer Gripmaster
    • Expander “Captains of Crush”
  • How to use hand exercise equipment
  • Use the right technique
  • Boom holding
  • Pancake holding
  • Neck Extenders
  • Farmer walk with dumbbells.
  • Best forearm training pattern
• To summarize forearm training

How to pump up the muscles of the forearm

In this article, I will teach you exactly what you need to do to pump up the forearms that Papai himself envies.

Let’s get started.

We delve into the anatomy of the forearm

So where is the forearm located? This is the part of the arm from the elbow to the brushes are made up of several smaller muscles that are divided into two groups:

1. Muscle flexors as well as pronators (group, which helps to turn the palm down)
2. Muscle extensors and external muscles, namely arch support (help to turn the palm up)

As you might guess, flexor muscles are used to flex hands in the wrist and fingers, and extensors – for extension.

(Bending is a movement directed towards bending, and extension – to straighten something.)

The flexors are also responsible for pronation, and the extensors are responsible for supination.

(Pronation in the forearm is the rotation of the palm down, supination – upward rotation of the palm.)

Here are the flexors on the inside of your hand:

And here is the extensors in the outer part of the arm:

We could delve deeper into the muscle issue and talk about various superficial, intermediate and deep muscles, but in this not necessary.

All you need to know is that one muscle group flexes your wrist and fingers and penetrates the hand (rotates forward and inward), and the other – unbends them and supines (allows palms to turn up).

The simple science of effective forearm training

Pumping up large, strong forearms is pretty easy.

1. Do many lifting, traction and bending.
2. Perform additional exercises for the forearms, according to as necessary.

In fact, some believe that rule number 2 is not at all necessary, since enhanced training of the chest, back and arms is already enough.

However, many others (including me) think that weak grip limits the progress necessary for rule number 1, and training forearms can easily fix this.

So while your grip strength will increase naturally due to the correct program program training with iron, to speed up the process, you can perform some grip exercises.

Best Forearm Exercises

Taking into account the function of the muscles of the forearm, the best exercises for them, these are those that are aimed at capturing power.

Let’s look at each of them in more detail.

Exercise machines for fingers

The most effective way to train your forearms is to train “powerful grip”.

It’s nothing more than bending the palm – closing the palm around subject and squeezing it. At the same time, this simple exercise is wonderful. suitable for strengthening the flexors of the forearm, wrists, arms and fingers.

One of the easiest ways to improve your powerful grip is this is the use of a finger trainer … provided that you use it correctly.

You need enough resistance to let you go all out to the fullest, while not too light for you to squeeze him, without straining, and not too strong, such that you with you can squeeze by labor.

These two finger simulators that I like more of all, and which I recommend:

Hand finger trainer Gripmaster

Gripmaster is a great simulator for those who are starting train powerful grip.

There are different models with different levels of tension (I started with medium (red) and finished with the strongest (black)). I also really like the fact that you can train everyone finger separately. The latter is just perfect for strengthening such weak places of capture as a little finger and a ring finger.

Expander “Captains of Crush”

These simulators have been on the market for 15 years and are very Popular with bodybuilders, powerlifters, and strongmen.

They have 11 models with different compression forces, from 27 kg to incredible 165 kg, and will be a great start if you finish with carpal expander and its range of 27 – 36 kg.

However, if you are an experienced weightlifter, and you can take traction of 140 kg or more without straps, then you probably better start with models in 45 kg.

How to use hand exercise equipment

The first thing you need to know about using hand exercise equipment – this is how to hold it.

This video will show you the right way:

The next thing to know is how to build a “workout” and how often to use the hand exercise machine.

Here are the basic rules:

Use the right technique

If you are an experienced weightlifter, you should know how important the right technique.

The difference between correct and incorrect exercise can become a stumbling block to progress and the result.

No matter how stupid it may sound, the same thing applies when hand squeezing.

Full compression is much more efficient than partial compression. And not in Do not twist with your hand or body in order to achieve goals at all costs!

How to organize your forearm workouts with the help of expanders

Training on the hand simulator is quite simple:

• Perform 5-6 sets of squeezes per workout and do 8-10 replays per set.
• Rest for 1-2 minutes between sets.
• Your mandatory goal is the successful implementation of 5-6 sets of 8-10 compression in one set.
• Once you complete this, go to the next level. compressive forces.
• You can also make your sets harder by including repetitions on “compression – retention. ”

Do this by fully squeezing the treadmill and keeping it compressed position for 10-20 seconds (start at 10 seconds and increase time gradually).

Many people like to finish the set in one go. compression hold.

Boom holding

Holding the bar is the easiest exercise for forearm, it can easily be included at the end of the workout.

Here’s how to do it:

Set the retention time from 10 to 20 seconds per set and, as only you can hold 20 seconds, increase the weight by 5 kg.

Work with this weight until you can hold for 20 seconds and increase weight again, etc.

Pancake holding

Holding a pancake is another simple exercise for the forearms, for which only a few bar discs are required.

Perform it like this:

Start with a weight of 5 kg and, as with holding the barbell, hold out for 10-20 seconds per set, then, having managed to hold out for 20 seconds, add weight.

No need to grab a 10 kilogram pancake to increase weight, it’s more correct to add another one weighing 5 kg (so that in total it turned out 15kg).

So you can continue until you have enough hands to grab, and then switch to heavier drives.

Neck Extenders

Thick bar workouts have proven their worth over many decades, and grabbing a thick neck can easily be included in your workout.

This exercise is popular because you don’t have to do anything. change in your usual workout – you just put on rubber bar expander for barbell barbell or dumbbell and that’s all, you ready.

However, marketing tends to cheat, so don’t blindly believe him.

No, neck extensions are not a “magic bullet tool. muscles “… but they are very effective at training forearms and strength capture.

I applied them very little, and came to the conclusion that they are to me really like with traction and bench exercises, but not with a lot of weight.

The reason is simple: as much weight as you lift without them, do not raise with them, but the amount that you have to withdraw from neck, just will not be worth the effort.

However, you can use them to warm up before the bench press. (take them off when you start practicing seriously).

Farmer walk with dumbbells.

This is a good old exercise from the strongmen that never will lose its place in the pantheon of forearm exercises.

Here’s how to do it:

Start with 10-12 meters per set, and as soon as you can walk this distance a certain weight, increase his.

Best forearm training pattern

The muscles of the forearms are very elastic, but their training is often becomes not productive. Especially if you do a lot weightlifting.

Therefore, I advise you to follow these recommendations:

Use the neck extensions in traction and bench exercises, and when warming up before lifting weights.

• Finish one of your ongoing workouts with 2-3 sets holding the barbell.

Personally, I did this after my weekly workout. backs.

• Finish one of your ongoing workouts with 2-3 sets holding discs.

Interval several days between these sets and holding the bar.

I performed disc retention after weekly workouts legs.

• Perform 6 sets with a forearm simulator a week.

I did this on those two days of the week when I did not lift weights.

And just for the sake of clarity, this is what my usual training:

Monday

Chest and neck extensions

Tuesday

Back and barbell hold

Wednesday

Hands and neck extensions

Thursday

Neck & Shoulder Extenders

Friday

Legs and disc holding

Saturday

Leisure and exercise equipment for hands

Sunday

Leisure and exercise equipment for hands

And that’s enough!

To summarize forearm training

In many ways, forearm workouts are similar to abs workouts.

If you constantly train with the mind, and at the same time have good genetics, you may not need them.

However, if you are trying to increase the volume of the forearms, and the force your grip is weak, this article is very useful to you.

As with press training, you don’t need to invent bike to pump up your forearm. You just need to become stronger with the exercises given above.

What do you think of these forearm workouts? There is something to share? Let me know in the comments below!

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