Hi everybody. dont mind me. I am just focusing on my grip strength and todays tutorial on Tony Horton Fitness is about just that. Its about grips strength and when your hands are strong, Your forearms are strong. And when your hands and forearms are strong you can do more.
More repetitions. you can hang in there longer on your pullups, or chinups, wides anything you name it. Rope climbing, campus board all these things. You cant focus solely on your lat macules especially if your hands and your forearms are weak. So, we are gonna talk about grip strength right now.
Here is our first simple move. Looks like this. Right here. Simple device can be brought any sports store across the country and you just start doing and you start counting. Five, six, seven, eight, nine, ten, a hundred and six, hundred and seven, hundred and ei.
Other side. one, two, three, four. Hundred and four, hundred and five. You dont get it? Tennis ball, clay, I dont care what you use its all good, simple. Now I am hoping youve got a pullup bar somewhere in the house and here is our next move. Its completely awesome.
You can go old school or this way, whatever you wanna do and you hang here and you count. And it looks like this. Just here. You wanna be engage a little bit. You dont wanna be completely hanging here. Because thats gonna tweak your inaudible you just hanging out.
I dont know its like eight, nine, ten. And you hold on, you hold on. If you need to cut a regrip up there thats fine. Its gonna be brutal. You can wrap your thumbs too like this. If you can see that.
You gonna start to feel that hands burn, the forearms burn. Oh my god it feels like I am gonna lose my grip. But you just keep counting and counting and counting. And the pace should be like this. 35, 36, 37. Ahhh. Then you shake it out.
And your hands look like this all extremely awful. Alright. So, you shake that out. Look at that. See that, those are striations. Looks at the veins. That’s all from powerful grip strengths. But Ive got these two pullup bars here and one of my favorite moves for grip strengths and forearm.
Neutral Grip Dumbbell Press Vs Overhand Grip
Hey guys, sean nalewanyj here of bodytransformationtruth and in this q a tutorial i want to answer the question of what the ideal hand positioning is on a dumbbell press for building your chest. Is it the traditional overhand grip with palms facing away or a neutral grip with your palms facing inward? So in order for you to stimulate maximum muscle growth on any exercise that you’re performing at the gym your goal is pretty simple and that is to move your muscles from a fully lengthened position into a fully shortened position and this allows you to.
Train the muscle through the largest range of motion possible and achieve the most powerful muscular contraction possible. Now, first off let me just say up front that whether you perform your dumbbell presses with an overhand grip or with a neutral grip, it probably isn’t going to make a significant difference in the overall picture. Both grips will still allow you to effectively overload your chest through its primary function of horizontal adduction, which is bringing your humerus across the front of your body. However, if.
We’re talking about which grip is going to produce the very best possible results and allow you to squeeze out as much possible pec growth, then the commonly used overhand grip is going to be your best choice. So although horizontal adduction is the primary function of your pecs, another lesser known function is internal rotation of your humerus. So in order to demonstrate that function for yourself you just place your arms straight ahead in front of you with your palms in a neutral position facing each other and then twist.
Your hands inward until your palms are facing the floor. so the downside of performing neutral grip dumbbell presses is that there is no internal rotation of the humerus involved, and because of that, your pecs are not going to be shortened to the same degree as they would be if you perform your dumbbell presses with an overhand grip, and as a result slightly less stress will be placed on your pecs with slightly more stress shifting onto your triceps. You can also test this out for yourself first hand by pressing your arms out in front of.
You using a neutral grip and contracting your chest, and then once you’re in this position while still squeezing your pecs, internally rotate both of your arms until your palms downward and you should notice that as soon as you go ahead and rotate your palms downward you’ll feel a deeper cramping sensation in your pecs because the muscles are being contracted more forcefully. Again, the difference here is definitely not going to be anything too significant, but the dumbbell press variation that will allow you to achieve the very best.
Contraction possible in your pecs is going to be the overhand grip because it does involve internal rotation of the humerus throughout the exercise. The only time that I would recommend going with a neutral grip dumbbell press is if you experience shoulder discomfort when you’re performing the overhend variation. The neutral grip does place a bit less stress on your shoulder joints, and if performing your dumbbell presses this way allows you to train your chest pain free then by all means go for it. In any other situation though,.
Stick to the overhand grip. so thanks for watching this tutorial lesson. i hope you found the information useful. Please make sure to hit the LIKE button, leave a comment and subscribe to stay uptodate on future tutorials, and make sure to check out my complete stepbystep muscle building and fat loss programs over at BodyTransformationTruth by clicking the icon at the top of the tutorial or using the link in the Description box below. Talk to you again soon.