Dumbbell Free Hand Exercises. How to pump up your handsMarch 6, 2020
Hello, friends! This article will talk about exercises for the hands without dumbbells. There are a lot of such exercises, and we will try to consider everything. First of all, I want to say that when talking about training hands without dumbbells, people mean different types of training. They can mainly be divided into exercises with their own weight, and exercises with a barbell and various simulators. Of course, exercises with extra weight are more effective, but at the same time I want to note that in many exercises with their own weight, you can include additional.
What do we mean by pumping hands in general? Naturally, these are three main groups, namely: biceps, triceps, deltas. I would like to note that many people think that the biceps is the main group that provides the arm’s volume, but this is not the case — triceps is such a group. So let’s get started.
Hand Weight Exercises
So, let’s take a look at the beginning of the exercise for the hands with their own weight. Generally speaking, all the exercises where we need to rest or hold on to the hands involve certain muscles of the hands – deltoid, biceps or triceps, but let’s take a closer look.
First of all, let’s analyze such a wonderful exercise as push-ups and its variations.
How to pump triceps push-ups
One of the main groups that work during push-ups is triceps. No matter how you do push-ups, triceps still work. But, nevertheless, triceps can be emphasized, or you can give them a secondary role. Triceps is an extensor, and it is not surprising that it fully works during push-ups. Let’s look at exercises that focus on triceps.
So, if you put your hands shoulder width apart, the triceps, chest and deltoid will work evenly. If the setting of the arms is narrow, and the elbows will move along the body, then triceps will be perfectly loaded. The elbow joints will work very well.
How to pump deltoids push-ups
If you want to build shoulders with push-ups, then this is not a problem. The first option – with the setting of hands closer to the belt. In this case, the front bundles of the deltoid muscles are perfectly loaded. The variety is quite complex, and do not forget that the body must be kept as even as possible.
If you want to distribute the load on all deltoid beams, which is logical, then push-ups in the handstand will help us. Pushing up in the drain, the anterior, middle, and to a lesser extent the posterior deltoid muscles will work.
Unfortunately, the biceps cannot be pumped up with push-ups, since it has a completely different function, namely bending.
Pumping triceps and deltoid on the bars
Well, now I want to talk about how you can pump triceps and deltoids on the uneven bars. As during push-ups from the floor, during push-ups, the biceps do not work on the bars, but, nevertheless, many other muscle groups work. Push-ups on the uneven bars are an excellent exercise during which the following muscle groups are mainly involved: the pectoral, triceps, deltoid, and latissimus. But these are not all working groups. I would like to note that during this exercise the trapezoidal ones work just as well, namely during a shrug on the uneven bars (often during rest between repetitions this movement has to be done).
For triceps to work, we need to do push-ups so that a significant part of the movement selects movement in the elbow joint, and for this we need to do push-ups so that the elbows move closer to the body. The gaze can be directed a little up, or look directly. It is not necessary to fall below the parallel, but if you fall below, the load will be partially given to the pectoral and deltoid. The lower you go, the more the anterior deltoid will be involved, but I want to note that this exercise is targeted for the chest and triceps, and not for the deltoid.
To load deltoids well, you can do push-ups on the bars in the horizon or in a handstand. These are quite difficult exercises, which will take some time to learn.
Pumping biceps, triceps and deltoid on the horizontal bar
Immediately I want to draw attention to the fact that the deltoid cannot be strongly pumped up by pull-ups, but, nevertheless, the posterior deltoid muscles work to a certain extent during this exercise.
During any pull-ups, the biceps work very well, but in order to maximize the stress on the biceps, you need to pull up with a reverse grip.
During pull-ups, long triceps heads work, but not to a greater extent than the abdominal muscles. To emphasize triceps, you need to do push-ups on the bar in the front focus.
Hand exercises with different shells
Hands can also be rocked with a barbell and various home-made shells.
The most popular triceps exercises are:
- Extension of the arms in an inclination
- French bench press
- French bench press
- Narrow grip bench press
- Bench press
The best exercises for biceps can be considered:
- Biceps Standing
- Sitting Biceps Lift
- Reverse Grip Biceps
For shoulders, such exercises are suitable:
- Bench press
- Bench press
- Chin rod