Maximize Your Muscle Gains with Hand Positioning

Tiny tweaks in your wrist position when pumping iron can result in impressive muscular improvements. Instead of hitting your muscles from one angle all the time, possibly causing a plateau, you can challenge your muscles in every direction, forcing them to grow. By adjusting your hand/wrist position when lifting weights, you can effectively train the targeted muscles from different angles, leading to increased stamina, strength, and muscular growth.

Let’s take a look at the different wrist position and grip variations that are best for building strength:

1. Bench Press: Most lifters place their hands just wider than shoulder-width on the barbell for the best results in hitting the pecs and triceps. However, spreading your hands a few inches wider can stress the pecs even more, challenging them from another angle. Conversely, moving your hands closer together shifts the demand to your triceps.
2. Pulling Exercises: Changing your grip-width during stretching exercises, such as Rows and Pullups, has a similar effect on the muscles. A wide grip focuses on your rear delts and upper back muscles, while a narrow grip forces your lats and biceps to work harder. Even changing your grip from pronated to supinated can change the targeted muscle.
3. Bicep Exercises: By switching your grip, you can target different muscles in your biceps. A supinated grip targets the biceps, a pronated grip activates the forearms and grip strength, and a neutral grip, like in Hammer Curls, emphasizes the forearm.

When your training program becomes stagnant and your results slow down, changing your grip position is an effective way to overcome a plateau. It’s not necessary to switch your grip position during every workout, but it can be used strategically to improve muscle growth. Don’t be afraid to experiment and switch up your grip on certain exercises. Additionally, don’t forget to maintain wrist and grip health by stretching and incorporating grip strengthening exercises into your routine. And as always, listen to your body and rest when needed.

Source: Why Wrist Position Matters When it Comes to Building Strength and Muscle