GYMCELS GTFIH l Question about arms and chest

[sasha108]

So my problem is that I feel like my forearms are lacking of training

For example, when I do incline dumbbell bench press, it is much harder for me to control and hold the dumbbells than to actually press it with my chest.

What additional forearm training would you recommend? My triceps and biceps are growing well ig

I also have a slight asymmetry in my chest muscles. What would help the most? Maybe some specific exercise? Usually, I do incline pressing (I rotate between dumbbells, machines, and a barbell).

Tldr : I want to add more workload to my chest, forearms, (possibly shoulders). What would you recommend

 

[Johnmogs2145]

get a flat cable attachments and have your wrists facing you

so sorta like a curl but your arms are positioned the other way

dumbells also work but i prefer cables cause more control

 

[Johnmogs2145]

As for chest just progressively overload on a pec dec and do maybe a set or two of incline chest press on the smith machine if you upper chest is lacking

 

[sasha108]

get a flat cable attachments and have your wrists facing you

so sorta like a curl but your arms are positioned the other way

View attachment 5459621

dumbells also work but i prefer cables cause more control

Thx man

As for chest just progressively overload on a pec dec and do maybe a set or two of incline chest press on the smith machine if you upper chest is lacking

Idk
Chest is very important to me because of pectus exavarum and lately I see some progress, but it's not enough
80% of time it some kind of incline press. Sometimes regular bench press
I will try, thx

 

[foidslayer5000]

So my problem is that I feel like my forearms are lacking of training

For example, when I do incline dumbbell bench press, it is much harder for me to control and hold the dumbbells than to actually press it with my chest.

What additional forearm training would you recommend? My triceps and biceps are growing well ig

I also have a slight asymmetry in my chest muscles. What would help the most? Maybe some specific exercise? Usually, I do incline pressing (I rotate between dumbbells, machines, and a barbell).

Tldr : I want to add more workload to my chest, forearms, (possibly shoulders). What would you recommend

I have an insane exercise for your forearms, it's given me insane growth

-grab a cable machine and place at chest height

-kneel down on one knee like you're lunging

-thread ur arm through your front leg hole and grab the handle of the cable, using ur inside knee for support

- then just work the up and down motion. Sorry I can't find a good pic i'll keep looking

 

[sasha108]

I have an insane exercise for your forearms, it's given me insane growth

-grab a cable machine and place at chest height

-kneel down on one knee like you're lunging

-thread ur arm through your front leg hole and grab the handle of the cable, using ur inside knee for support

- then just work the up and down motion. Sorry I can't find a good pic i'll keep looking

I don't really understand the setup. Do you mean a one-arm cable wrist curl?

If you will find something please send it. Thx for reply

 

[foidslayer5000]

So my problem is that I feel like my forearms are lacking of training

For example, when I do incline dumbbell bench press, it is much harder for me to control and hold the dumbbells than to actually press it with my chest.

What additional forearm training would you recommend? My triceps and biceps are growing well ig

I also have a slight asymmetry in my chest muscles. What would help the most? Maybe some specific exercise? Usually, I do incline pressing (I rotate between dumbbells, machines, and a barbell).

Tldr : I want to add more workload to my chest, forearms, (possibly shoulders). What would you recommend

@sasha108

 

[sasha108]

View attachment 5459702
@sasha108

Oh
I never saw this before
Thanks
Kinda similar to this one

View attachment 5459697

 

[Johnmogs2145]

Thx man

Idk
Chest is very important to me because of pectus exavarum and lately I see some progress, but it's not enough
80% of time it some kind of incline press. Sometimes regular bench press
I will try, thx

yw yw man happy to help you out

with proper roiding and or chest growth you can fraud not hav

Thx man

Idk
Chest is very important to me because of pectus exavarum and lately I see some progress, but it's not enough
80% of time it some kind of incline press. Sometimes regular bench press
I will try, thx

yw yw happy to help

you can fraud not having pectus exavarum if you have a big enough chest btw

best of luck

 

[overtier1011]

get a flat cable attachments and have your wrists facing you

so sorta like a curl but your arms are positioned the other way

View attachment 5459621

dumbells also work but i prefer cables cause more control

Does it work if we hold it in an opposite way i.e. rotating out wrists so that the palm faces up.

 

[sasha108]

yw yw man happy to help you out

with proper roiding and or chest growth you can fraud not hav

yw yw happy to help

you can fraud not having pectus exavarum if you have a big enough chest btw

best of luck

Yeah I hope so, because surgery for health reason is not needed
It is also a little asymmetrical atm, but I think I can't do nothing about it, just with tyme it will become better

Take care man

 

[Johnmogs2145]

Does it work if we hold it in an opposite way i.e. rotating out wrists so that the palm faces up.

if your just using your wrists ya

but i just use palms facing the ground and bring my forearms to my chest area i feel it better that way

 

[Johnmogs2145]

Yeah I hope so, because surgery for health reason is not needed
It is also a little asymmetrical atm, but I think I can't do nothing about it, just with tyme it will become better

Take care man

Asymmetries go away after a bit dude

if your doing an exercise one arm or one side at a time just start with the weaker/smaller side first

that’s what helped me it’s the best advice i could give you for being more symmetrical

 

[Bipolar2Cel]

Straight bar reverse curls performed super strict with wrists extended, followed by wrist curls and reverse wrist curls. Use the wrist curl form they show on exrx.net starting and ending each rep with a finger curl and negative finger curl. Don't use thumbless grip. This is a super effective routine for maximizing forearms gains and super time effective.

You won't really grow huge forearms without these exercises unless genetically blessed + roiding lol. Wrist flexors and wrist extensors are not trained much in other exercises.

Edit: I am natty so not massive forearms but they are great for a very long-limbed natty and sick definition and sick tendon thickness on my forearm muscles crossing the wrist etc.

 

[sasha108]

Straight bar reverse curls performed super strict with wrists extended, followed by wrist curls and reverse wrist curls. Use the wrist curl form they show on exrx.net starting and ending each rep with a finger curl and negative finger curl. Don't use thumbless grip. This is a super effective routine for maximizing forearms gains and super time effective.

You won't really grow huge forearms without these exercises unless genetically blessed + roiding lol. Wrist flexors and wrist extensors are not trained much in other exercises.

Edit: I am natty so not massive forearms but they are great for a very long-limbed natty and sick definition and sick tendon thickness on my forearm muscles crossing the wrist etc.

Thanks man, I will look through it

 

[sasha108]

You won't really grow huge forearms without these exercises unless genetically blessed + roiding lol. Wrist flexors and wrist extensors are not trained much in other exercises.

Edit: I am natty so not massive forearms but they are great for a very long-limbed natty and sick definition and sick tendon thickness on my forearm muscles crossing the wrist etc.

Yeah I'm feeling like this is stopping me from benching more.
+ My arms is not very big or something, but but I definitely see result, while my forearms is barely changing

 

[joaotorri]

Wrist Curls + Reverse Wrist Curls, easy to get strong and more veiny, but not so easy to get bigger, but a little bigger makes a big difference.
Also do reverse grip - overhand suicide grip - curls with W bar.
TS probably takes like 6-7 minutes but are very helpful if you're not using straps and flexing on normies in arm wrestling and crushing their hands in handshakes

 

[sasha108]

Wrist Curls + Reverse Wrist Curls, easy to get strong and more veiny, but not so easy to get bigger, but a little bigger makes a big difference.
Also do reverse grip - overhand suicide grip - curls with W bar.
TS probably takes like 6-7 minutes but are very helpful if you're not using straps and flexing on normies in arm wrestling and crushing their hands in handshakes

Thanks man