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Anonymous
Hey /fit/, im looking to strengthen my wrists and possibly increase their size. Got any tips?
>> Anonymous
masturbate
>> Anonymous
squeez a tennis ball
>> Anonymous
really?
>> Anonymous
Yes. Anything that involves strengthening your grip will add some size to your wrist. But keep in mind that your wrist is mostly bone and tendons so you wont get it much bigger even if you get huge forearms and huge hands. Believe me, i have huge hands and small wrists.
>> Anonymous
Eat. A lot.
>> Anonymous
>>230765
This.

any lift that involves grip will blast your forearems and wrists.
>> Anonymous
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http://www6.mailordercentral.com/ironmind/departments.asp?dept=7
>> Anonymous
>>230765
I have the same damn problem.

Pretty big hands, and now that I've been working out my chest, forearms, legs, and arms (especially) have gotten bigger

But I still have scrawny as fuck forearms.

From what I've heard I can't change it, my suggestion to OP is to just wear size medium shirts so it shows off your arms.
>> Anonymous
there's not really much you can do to increase wrist size; there really isn't any muscle there to bulk up, and your hand flexors/extensors are mostly tendon by that point. it's pretty much genetics, how wide apart your radius and ulna are is about as wide as you'll get

well, unless you feel like putting on a few hundred lbs in fat

as far as strength goes, depends on where you need the strength, but free weights will generally help since you stabilize as well

>>230741
>>230804
wrists, not hands
>> Anonymous
>>230804
There are too fucking easy though, and high reps isn't going to do much but get my veins hard due to the temporarily high blood pressure there required to sustain it.

Do they make these things with some sort of extreeeeeme resistence?
>> Anonymous
hell just get your forearms and biceps big, wear smaller shirts, and people wont ever look at your wrists
>> Anonymous
>>230823

>wrists, not hands

Different anon here, but the Captains of Crush grippers made my hands and wrists MUCH thicker than before training. You also can't really train your just your wrists, they're there along for the ride in your hand and forearm training.

http://exrx.net/Lists/ExList/ForeArmWt.html#anchor1936059
>> Anonymous
>>230826
THOSE ARE TOO EASY? HHAHAHAH YOU MUST HAVE BEEN USING THE TRAINERS.

Theres actually a numbered system from T (trainer, the ones you probably have been doing) to 1-5.

TL;DR: FUCKING YES, THERE ARE SOME WITH EXTREME RESISTANCE. The strongest guy in my entire high school school could barely do the 4's with ONE REP. They didnt even have 5's at my school weight room. I can rep the 1s but not much more.

>>230823
yes those work the hands, but they also build up on the bone *and tendons* in your wrists, giving them some size.

OP, your best bet is to grow some hair on your wrists. It makes it look less scrawny.
>> Anonymous
>>230842is talking about Captains of Crush.
>> Anonymous
cut them
>> Anonymous
>>230841
i find that hard to believe, considering squeezing those at best works your flexor digitorums (whose muscle bodies are in the forearm), your thenar muscles whose muscle bodies are in the thenar eminence, and, depending on how you use it, possibly the flexor carpi ulnaris/radialis, whose muscle bodies are again in the forearm

>>230842
>build up on the bone *and tendons* in your wrists, giving them some size.
someone failed gross/phys
>> Anonymous
>>230865
oh, and i suppose it could get the dorsal/palmar interossei, but again, those are in the hand, not wrist
>> Anonymous
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>>230865

>i find that hard to believe, considering squeezing those at best works your flexor digitorums (whose muscle bodies are in the forearm), your thenar muscles whose muscle bodies are in the thenar eminence, and, depending on how you use it, possibly the flexor carpi ulnaris/radialis, whose muscle bodies are again in the forearm

Hey dumbass, I don't need a lecture on anatomy (but you do), how do you think the hand is connected to the forearm? That's right, the extensor and flexor digitorums. Any grip exercise is going to cause some muscle growth in the wrist AND the forearm.

Cross reference this list with the picture:
"Heads

1. Flexor Digitorum Superficialis
2. Flexor Digitorum Profundus
* 4 Heads
3. Flexor Carpi Radialis
4. Flexor Carpi Ulnaris
5. Palmaris Longus
6. Flexor Pollicis Longus "
>> Anonymous
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>>230865
continued

"Heads

1. Extensor Digitorum
2. Extensor Carpi Radialis Longus
3. Extensor Carpi Radialis Brevis
4. Extensor Carpi Ulnaris
5. Extensor Indicis
6. Extensor Digiti Minimi
7. Entensor Pollicis Longus
8. Extensor Pollicis Brevis "
>> Anonymous
Holy shit it feels like Gross Anatomy all over again.
>> Anonymous
>>230893
>>230895
hey dumbass, apparently you do need a lecture to distinguish between muscle bodies and attachment tendons

grip exercises increases the size of the muscle bodies, but the tendons won't change much. and the muscle bodies are in the forearm and hand, while the tendons are in the wrist

and the issue was increasing the size of wrists, not forearms/hands. gb2medschool
>> Anonymous
>>230893
>>230895
by the way, not everone even has a palmaris longus

also, showing off your copy/pasting ability doesn't say much considering most of those muscles are irrelevant. your finger extensors aren't worked by grip exercises anyway, so you can mark out most of that second post (the carpi's *might* get hit if you twist while you grip)
>> Anonymous
>>230698
came here to say this.
>> Anonymous
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>>230893
ahh, 4th edition Netters collecting dust on my bookshelf (superficial and intermediate anterior compartment plates also show a distinct lack of muscle bodies at the wrist)

wrist = tendon, not muscles.
feel free to come back and argue after you've had a real anatomy course. high school bio doesn't count
>> Anonymous
OVERHEAD SQUATS.
>> Anonymous
Deadlifts and shrugs with heavy weight. Your wrists and forearms will have no choice but to grow.
>> Anonymous
Wow I go do something for a minute and I come back to this.

>>230940

No, I don't need any more lectures thank you, pass your A&P class first. And I never mentioned anything about tendons. Obviously you have weak little girl wrists and don't train at all, as I can clearly palpate the difference in my wrists between CT and muscles. You're completely ignoring the existence of the digitorums' (yes flexor and exstensor) muscle in the wrist. It doesn't go from forearm muscles, exclusively CT, then hands, it goes forearm muscles, mixture of CT and continued forearm muscle, and then hands. 'Wrist muscles' don't exist per se, they're all forearm muscles. The muscle that you will feel is deep and adjacent to the CT seen underneath the surface of the skin.

Like I said before, you can't exclusively target the wrists for hypertrophy, as they're going to come along for the ride in grip and forearm movements. I copy&pasted so I didn't have to go get my textbook and draw it on the computer, because without pretty pictures it's doubtful that you would understand.

>>230979
Oh, and fuck that, you know muscle exists in the wrist region, and you know we have been talking about the wrist region the whole time, not the strict anatomical definition only. Bone and tendons don't exist in a vacuum in the wrist region, and like I said, the forearm muscles are deep to the tendons.

Bed time, I'll explain it more tomorrow if need be.
>> Anonymous
>>230865
Listen fucktwad, it doesn't matter.

Just do grips and see if it works for yourself.

I had noticeable (yet small) increases in my wrist size after working captains of crush.

I don't know what the fuck the connection is but all I know is that the god damn hand is connected to the god damn wrist, okay motherfucker?
>> Lee Haney
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captens uf crush r good.

fawk deez trolls who ar wikipedia strong