How to train forearm muscles with bare hands at home

There are many training methods for how to train forearm muscles. At the same time, among the training methods, some are bare hands training, and some are machine training. I believe many people still know how to train forearm muscles with bare hands. So, how do men practice forearm muscles with bare hands at home? Let’s take a look at how to practice at home!

Pushups

Use self-weight to train forearm muscles, and can also be achieved by doing push-ups. Many people are familiar with full-leg push-ups, but When training the forearm muscles in a targeted manner, it is best to do push-ups with five fingers. By allowing the fingers to support the ground, the forearm can provide more support, thereby deepening the stimulation of the forearm muscles. This is an excellent way to use self-weight to train the forearm muscles.

　　How to train the forearm muscles with pull-ups? Use wide grips on both hands (palm forward) horizontal bars, slightly wider than the shoulders, with both feet off the ground, and the arms naturally sag and stretch straight.

　　Use the contraction force of the latissimus dorsi muscles. Pull your body upwards, pause when your chin exceeds the horizontal bar, and stay for a second, so that the latissimus dorsi will contract completely. Then gradually relax the latissimus dorsi and let the body slowly descend until it returns to completely sagging. Repeat again. You can bend your knees and cross your calves backwards, so that your body leans slightly backwards, which can better exercise the back muscles.

Inhale when the body pulls up and exhale when it droops.

Narrow distance push-ups

Support on the floor, put your hands and palms as close as possible, and use your thumb and eat. Refers to forming a diamond-like diamond shape. When doing "diamond push-ups", the arms bend their bodies slowly sink down, and then quickly return to the starting position. When doing this improved push-up, keep your elbows as close as possible to ensure that the triceps are exercised, not the chest muscles. To reduce resistance (reduce difficulty), you can place your knees on the floor, or raise the height of the handle.

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