Don’t afraid of to fail. It’s not your fault to have skinny wrists. People in the modern world don’t use their wrinkles too much properly so they may think that their wrists can’t grow bigger like to be desired.
Take a deep breath! You’re in the right place to get proper guidance…
Warning
Wrist exercises can make serious injuries if not done correctly and if overloaded or overtrained. We recommend you not to hurry to get fast results and to be patient!
Difficulties
Size limits are determined by your bone structure and results of exercises can be different.
The age factor is also determinative to the potential of your gains but getting bigger wrists are considerably connected to do the exercises properly.
Structure of Wrists
Muscles are attached to wrists but wrist joint does not have any Muslera.
The wrist is the joint connecting the hand to the forearm. Wrists are composed of bones (8 pieces of carpal bones and with the 2 pieces of forearm bones radius and ulna’s distal ends joining them) and soft tissiues which are ligaments, blood vessels, tendons and nerves. But not the muscles.
Muscles are attached to wrists but wrist joint does not have any muscle.
So, if there is not any muscle fibre how can we get bigger wrists?
Can Joint Tissues Grow Bigger?
New researchs have shown that damaged cartilages in a joint can be treated with the microfracture technique by creating another tissue called fibrocartilage which is a different tissie from the original cartilage.
That’t not the way we want it to grow but bones not grow longer after the twenties (puberty) but can become thicker in our life period. Thats why bones joining to the structure of the joints can become thicker by the time and often in response to increased activity.
Exercises You Can Do For Bigger Wrists
Forearm exercises (wrist extension,wrist curl, knuckle push ups)
Hand exercises (hand grips, first knuckle raises, reverse wrist push ups)
There a lot of different exercises but these are the most effective ones.
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.
This version is not a real push up. You don’t need to use your elbow joint but instead use your wrist joint. This is an exellent version of the wrist extension exercises.
First Knuckle Raises
The main way to get a joint bigger is to use it on original mission. First knuckle raises works the wrist joint for one of the main movement of it.
It can be difficult to do properly on the whole body weight so you can perform this exercises on your knees at the beginning. Just keep the fingers on the ground but only lifting the thumb of the ground, lock your elbow and lift your hand off the ground. By doing this if the shoulders are straight above the wrists makes it harder or you can lean back to make it easier. Anyway you can use a wall to make this exercise more easier.
By pressing down the knuckle therefore we aim to increase the range and the strength. For harder variation you can make this exercise in a full push-up position after you gain enough strength.
We highly recommend to do first knuckle raises to get bigger wrists.
Having bigger wrists are connected to having bigger forearms and hands!
Also read how to get bigger hands!