Improve your grip strength

Grip strength is important in the world of lifting, it is essential for a good deadlift, a good bench press and builds the forearms, wrist and hands (something many of us don’t think to work on) — and many exercises, along with the ones I named will improve when you improve your grip strength. 

Most people don’t consider the importance of the smaller muscles & techniques used to better your lifting & in doing so, they fail to make it to their fullest potential. Down below, I am going to list some of the exercises I would recommend to both athletes & general population recreational lifters if you want to see results in your strength. My list is short, but feel free to leave comments with other recommended grip strength exercises for my readers. 

  1. Two arm hang
  2. wrist curls 
  3. wrist extensions
  4. Hex dumbbell hold
  5. Farmers Walks
  6. Plate pinch/ plate pinch curl
  7. Wide grip barbell deadlift
  8. Utilizing hand grippers
  9. Towel /rope pull ups
  10. band hand extensions

Hopefully this list of 10 exercises will prepare you for your next big lift!

Advertisements

Monday Bench press session

Bench with speed and power

So today was definitely a reboot day considering I haven’t been to the gym since Friday — because I used Saturday and Sunday as my rest days; so coming back today, I created my own workout plan utilizing the information I learned from Matt Wenning, I made today a dynamic power workout — with bench press as the core lift. I focused on form and using my back more and chest and shoulders less. It is still something to get used to , but it went over well overall, I also need to implement some forearm exercises to make my wrist stronger (they have a tendency to bend when bench pressing higher weights) and I want to rid of the habit before I end up hurting myself — so if anyone has any wrist strengthening exercises they recommend that helps them, please leave them in the comment section. 

 

Considering today is my first workout with a core lift, I went all out and made sure to really focus on the key factors to make my bench stronger. The key factors Matt told me about — my weaknesses and making them into strengths. All of the accessory work was for Triceps, lats and rear delts. I am definitely sore up top, but it was worth it, because I had to really put forth the effort. 

 

Warm up: 12-15 min (done as a circuit)

 
  1. DB press: 4 x 25, 30 lbs
  2. Cable one arm tricep extension 4 x 25 each arm, no weight
  3. Pec dec/rear delt machine: 4 x 25, 20 lb

Workout:

  • Barbell bench press (dynamic/speed and power): 9 x 3-6, 80 lbs – I did 3 sets of medium, 3 sets narrow and 3 sets wide grip and focused on speed and power output & used 60% of my 1RM.

Tri-sets:

  • Close grip lat pulldown: 5 x 10-15, 70 lbs
  • Kneeling cable tricep extension: 5 x 10-15, 70 lbs
  • Cable face pull: 5 x 10-15, 70 lbs

Tri-Sets:

  • Rope straight arm pull down: 5 x 10-15, 40 lbs
  • Cable triceps overhead extension (rope): 5 x 10-15, 60 lbs
  • Bentover DB reverse fly: 5 x 10-15, 30 lbs

Tri-Sets:

  • Seated elevated cable rows: 5 x 10-15, 90 lbs
  • Reverse grip triceps pushdown: 5 x 10-15, 50 lbs
  • EZ bar military press: 5 x 10-15, 50 lbs
 

Now I wanted to do bench press with bands as well but my gym didn’t offer thin enough bands for me to do it and I thought I could manage the thicker bands, but with the help of a spotter I couldn’t even manage to lift the bar off me with the thicker bands, #lifelesson so maybe when I get some bands then I can implement those for dynamic speed day as well. 

 

Shay-lon