How to train the explosive power of your hands

If you want to train the explosive power of your arms, you can choose to lift dumbbells or do push-ups. When doing push-ups, you must coordinate with breathing exercises. When you inhale, do the push-up movement, and when you exhale, do the prone movement. After such persistent exercise, the explosive power of your arms can be rapidly improved. In fact, you can also train your arm explosive power by using different equipment such as barbells, pullers, and arm trainers.

Chest expansion exercise: Stand with your feet shoulder-width apart, hold dumbbells in both hands and do chest expansion exercises with straight arms in front of your chest. Inhale through your nose when expanding your chest (with your hands apart), and exhale through your nose when returning to the original position. Do 3 sets of 20 times/set, or you can do it according to your ability. Effect: Develops the strength of the pectoralis major, and also helps develop the deltoids and latissimus dorsi.

Forearm bending exercise: Sit upright on a stool, hold a dumbbell in one hand, place your elbow on your knee, and place the other hand on the elbow pit close to the knee. Then do the up and down bending and stretching exercises holding the dumbbell. Inhale when bending the elbow and exhale when extending the elbow. Do 3 sets of 30 times/set, or you can do it according to your ability. Effect: Develops forearm muscle strength, and also has effects on finger grip and upper arm strength.

Bend-over lateral raise exercise: bend your upper body forward about 90 degrees, hold the dumbbells with both hands and raise them in a straight line with your shoulders, and then return to the state with both hands holding the dumbbells facing the ground. Inhale while raising them and exhale while returning them. Do 3 sets of 20 times/set, or you can do it according to your ability. Effect: Develop back muscles, etc.

Negative bell sit-ups: Hold dumbbells behind your head with both hands, lie on your back on a bench, and do sit-ups. Exhale quickly when standing up and inhale slowly when lying down. Do 3 sets of 30 times/set, or you can do it according to your ability. Effect: Develop abdominal muscles and waist strength.

You can also train your arm explosive power through negative bell squats. When doing this, hold the dumbbells in your arms, raise them to your shoulders, and do up and down squats, coordinating your breathing during the process. Do 30 times in each set, and 3 sets a day. This training method can not only make your arms explosive, but also train the explosive power of your calves.