The size and structural form of your bones and other parts of your body are determined by your own genetic code. But also there are some environmental factors that can make some changes.
Its proven by a German surgeon and anatomist that bone structures can get bigger and more dense through regular stress and rigorous loading. Thats why heavy workers have warrior like hands and so muscles and the other parts of body such as ligaments, bones and tissues can get bigger and strong.
Other Factors Determining Hand Size
Age : Not only young people grow but also grownups can get bigger as they age. Especially growth hormone releasing from grownups brain make hands, feet and faces grow.
Disease : Especially acromegaly causes large hands and feet but also causes other problems on the people who produce too much growth hormone.
Anatomy : There are not any muscles in the fingers unlike the other parts of the hands. Fingers move by the tendons that are connected to forearm muscles such as flexor digitorum profundus.
Exercises To Get Bigger Hands
When it comes to getting bigger hands, strength exercises are the prior way to reach what you are needed. But hand and finger muscles have multiple functions and there are many muscles. Another factor determines the way you work these muscles is there is no way to isolate the digit muscles. So, let’s have a look at the main exercises that can create maximum stress and development on your fingers and also make your hands bigger.
Finger Tips Push Ups
If you perform this exercise properly you will have big fingers like the veteran rock climbers. Mechanical stress induces bone deposition which rock climbers have in time.
In a long period of time you’ll have fat fingers. Supporting your body weight on the fingers leads to growth of the tendons and bones of your fingers. But sometimes this type of stress can cause irreversible disfiguration to the finger bones (thickening of finger joints) that looks really ugly.
This exercise can be difficult to perform who are not experienced on regular push ups. Still you can perform this with the support of your knees. Or if you can’t achieve on a flat surface you can easily achive and make progress by putting your finger tips on a platform higher than your feet.(such as begining of the stairs)
Also its really important to open wide your fingers without touching your palm or other parts of your fingers to the ground to give the full force on your hands, wrist joint and part of the wrist close to the hand.
If you need to learn more read the article “Factors influencing osteological changes in the hands and fingers of rock climbers“. According to the study the hours of bouldering do not have an important effect on measures of bone strength but the highest level of difficulty achieved in bouldering maintains a significant correlation with measure of bone strength. That means the intensity of stress encountered is more important than the frequency of stress.
First Knuckle Raises
Bigger hands are connected to bigger wrists. This is a perfect exercise which uses the wrist joints one of the two main movements. Also you can do it anywhere with your body weight but at the starting of the exercise you can perform it on your knees to avoid any injuries.
Reverse Wrist Push Ups
The other exercise use perfectly one of the two main movements of the wrist joint is reverse wrist push ups. It targets the pressure of the body weight on your wrist joints. Therefore we highly recommend this exercise to do so…
Do Grip Strengthening Exercises
You need to use a challenging hand gripper model and choose the right difficulty level for your hand strength. You can also squeez a firm stress ball for longer periods.
Knuckle Push Ups
Push ups primarily aims to work chest and triceps but this type of push ups don’t. But it aims a perfect stress on your wrists.
This is the main exercise to have massive forearms and hands. For a little bit comfort you can use soft surfaces like carpet.
To achieve the exercise you can perform on your knees instead of your toes until the next level. If you can’t perform properly you can start this exercise on a wall to avoid any injury.
Wrist Push Ups
This kind of push up variation aims directly your joints and therefore martial arts use it to prepare their hand joints. They target strength of the joints most.
To achieve the exercise you can perform on your knees instead of your toes until the next level. If you can’t perform properly you can start this exercise on a wall to avoid any injury.
Pinch curls and deadlifts
Finger Exercise With Elastic Bands
Punching Sandbags
Hitting repeatedly impacts bones to create microfractures which increases bone density. When the force applied to a bone exceeds the strength of that bone makes microfractions.
Train Your Wrists
Having bigger wrists will help performing hand exercises and promote larger and stronger hands. Especially curl and extention exercises with dumbells or simply on a right angle with your body weight exercises that putting the tension of your max (5×10) can get you impressive results.
You can work two to three times a week (at least two days) to ensure the rest that your hands need to recover and avoid any injury. Dynamic warmups are recommended before every workout to prevent injury and for increasing athletic performance, strength and power output.
Dont over do the exercises targets your joints directly and allow enough time for your connective tissue tı recover.
Having bigger hands are connected to having bigger forearms and wrists!
Citations
Sylvester, Adam D et al. “Factors influencing osteological changes in the hands and fingers of rock climbers.” Journal of anatomy vol. 209,5 (2006): 597-609. doi:10.1111/j.1469-7580.2006.00640.x