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How to Inflate Your Hands – 10 Professional Advice.

exercise for hands

10 professional tips for pumping hands

Anatomy Lessons

Biceps consists of two beams, and triceps consists of three. Each bundle has its own exercises. Do you know what they are? It may happen that you bomb your biceps with two or three exercises, and they are all for the same beam. To avoid such confusion, you got to understand the anatomy of the hand muscles.


Hand muscles include different types of fibers. Some respond to power work, others to pumping. For maximum hypertrophy, train your hands cyclically. Make a training program out of periods with different training goals. Pump the weight, then the strength, then return to the weight again…

Live by instinct!

Split diagrams are designed for professional athletes. Amateurs should consider them only as a reference point in the planning of training schedules. The many stresses of life interfere with the recovery process and slow it down. If you feel that your hands have not had time to rest, postpone training. Give yourself an extra day off. And vice versa.


Hands work in the exercise for the back, chest and shoulder belt. All of these muscles usually work in the same training mode. Imagine how much load your hands get along trainings. Can it be a good thing? Remember, hands need to rest continuously between exercises to avoid injury.

Darrem Charles said: “Personally, I don’t do two identical trainings! First, I do three sets of 10 repetitions in an exercise, then 8 sets and finally 6 or 4″.

Rotation Rule

The most effective is the first exercise of the complex. If you start training with the same movement, then the bundle of biceps or triceps, for which it is designed, will get the priority development. Remember the rule of training muscles consisting of several bundles: exercises should be changed regularly.

For example, today you start triceps training with curves from behind the head, designed for a long beam, the next time – with a narrow bench press or press on the bottom (external beam), then with a press on the bottom of the back grip (middle beam).

As for biceps, it is important to alternate lifts standing narrow/medium and wide grip. Narrow and medium grip loads the external biceps beam. The wide grip emphasises the operation of the inner beams.

The Principle of Progression

At each training session, you should increase your training weights. But only in 1-2 main exercises of the complex! The principle of progressive load should be constantantly observed. The muscle cross-section is directly proportional to its strength. Making the muscles of the hands overcome the increasing weight load, making them stronger. That’s what muscle growth means.

No Mistake!

Trying to load the hand muscles with more weight leads to frequent mistakes. Lifting the weight becomes a major challenge for the amateur. He tries to raise the weight at any cost, forgetting about the technique.
Repetition is performed with a powerful jerk force and lasts for some fraction of a second. This is not enough to stimulate muscle hypertrophy!
Lifting weight should last at least 4 seconds. All biceps and triceps exercises should be done at a measured pace, allowing you to clearly feel the tension of the working muscle!

At the Peak!

Always pause when you reach the maximum of the exercise you are doing, of the contracted, your muscle will simply not notice the moment of maximum stimulation!

Shake the intensity!

If you can lift your biceps between repetitions and straighten your arms with the barbell, you will give your biceps unnecessary rest time. Meanwhile, your bicep should be under pressure for as long as possible during the workout. This is called high intensity training.

Always keep your elbows slightly bent at the start of biceps training. This prevents the biceps from relaxing even between repetitions.

As for the triceps, you can’t straighten your elbows to the end, otherwise the entire weight will be taken over by the bones of your hands, and the triceps will relax. (An exception to this rule is the bottom-press, which is a straight grip and a reverse grip. Here, the elbows, on the contrary, must be straightened to the stop).

On pair!

Effective training of hands is impossible alone. You need a partner who assist you in dangerous exercises, helping you to comply with the correct technique and will become the motivating force of your training.

Remember, hand training will be successful only if it is based on competition, enthusiasm and passion.