Introduction:
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when it comes to developing an aesthetic looking physique well developed forearms is absolutely key now of course we don't just want to look strong we also want to be strong at the same time this is where targeted grip training for the calisthenics athletes is absolutely key thats a big mistake that I see people doing calisthenics make they think just doing their pullups dips and rows is going to develop a complete physique that's not the case isolation particularly with
Isolation:
the forearms is going to help you develop this muscle group but also get stronger overall let me explain what I mean if you train your grip directly of course youre going to improve your grip at the same time you're going to get some more Popeye action with your forearms you're going to develop mass in your forearm flexors like I said before its not just about looking
Grip Strength:
strong its about being strong too this is where direct grip training helps your overall skills if you have an increased grip strength you can hang from the bar or from the Rings for longer this means you can do more reps more sets and that's what it takes to get enough volume in to build muscle so its not just about training it directly its got a whole host of other benefits which feeds into overall muscular development the technique when it comes to hanging is very simple but this doesn't mean that its easy with hanging were going to be improving whats called.
Hanging:
our crushing grip strength so by wrapping your thumb over the Rings youre going to improve crushing grip strength and also forearm flexor development keep it simple put a clock on you've got to have a time to keep things objective to keep yourself challenged and also progressing its a real mental battle I can guarantee but you can always hang for much longer than you think if you have a timer there its going to push you to get the most out of yourself as far as what to do.
Shoulders:
with the shoulders this really depends on your particular Anatomy your and your weaknesses if you have painful shoulders keep your scapula engaged if you have no pain your shoulders just focus on the forearms hanging your sockets completely relax the shoulders and just focus on your forearms doing the work with hanging you need to keep yourself challenged and progressed over time if you knew this just starting with two arms is the place that I recommend you starting.
Recommendations:
- increasing your time increasing the number of sets increasing the volume is going to build mass in your forearms if you want to challenge I recommend the next step is to do an alternating hang this is going to build time under tension on one arm at a time and its really good preparation for developing stronger forearms and also more mass in your forearms over time those of you
- that are more advanced I highly recommend going to the single arm hang because this is no compromise you're really going to line out deficiencies left to right weaker to stronger side and its going to create balance and symmetry in your physique as you can see building muscle by body weight its a really fun way to Train download the body bearings program by fitnessfaQs.
Big Forearms Bodyweight Workout
| Exercise | Description | Sets | Reps |
|---|---|---|---|
| Wrist Curls | Sit on a chair, hold a weight or use body weight. Rest your forearms on your thighs with your wrists just beyond your knees. Allow your wrists to drop down, then curl them up as far as possible. | 3 | 12-15 |
| Reverse Wrist Curls | Sit on a chair, rest your forearms on your thighs with your wrists just beyond your knees, palms facing down. Allow your wrists to drop down, then curl them up as far as possible. | 3 | 12-15 |
| Finger Extensions | Use a rubber band around your fingers and open your hand against the resistance. | 3 | 15-20 |
| Hand Gripper Squeeze | Use a hand gripper or stress ball and squeeze for a few seconds, then release. | 3 | 12-15 |
Note:
- Perform these exercises 2-3 times per week, allowing at least a day of rest between workouts.
- Focus on proper form and controlled movements to prevent injury.
- Gradually increase resistance or repetitions as you progress to continue challenging your forearms.
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Muscle Groups