Hello, friends! This article will discuss various exercises for the hands without dumbbells. There are a lot of such exercises, and we will try to analyze everything. First of all, I want to say that when discussing training hands without dumbbells, people mean various types of training.

They can principally be divided into exercises with their own weight and activities with a barbell and various simulators. Of course, activities with extra weight are more effective, but at the same time, I want to note that in various exercises with their own weight, you can add additional.

What do we mean by pumping hands in general? Typically, these are three main groups, namely: biceps, triceps, deltas. I would like to note that many people think that the biceps are the foremost group that provides the arm’s volume, but this is not the case — triceps is such a group. So let’s get started.

Top Dumbbell Free Hand Exercises

Hand Weight Exercises

So, let’s take a peek at the beginning of the exercise for the hands with their own weight. Commonly speaking, all the exercises where we need to rest or hold on to the hands include certain muscles of the hands – deltoid, biceps, or triceps, but let’s consider a closer look. First of all, let’s analyze such a wonderful exercise as push-ups and its variations.

How To Pump Triceps Push-Ups

One of the central groups that work during push-ups is the triceps. No matter how you do push-ups, triceps still work. But, nonetheless, triceps can be maintained, or you can give them a secondary role. The triceps is an extensor, and it is not shocking that it fully works during push-ups. 

Let’s look at exercises that focus on the triceps.

So, if you put your hands shoulder-width apart, the triceps, chest, and deltoid will act evenly. If the setting of the arms is close, and the elbows will move along the body, then the triceps will be absolutely loaded. The elbow joints will work really well.

How To Pump Deltoids Push-Ups</span>

If you want to strengthen shoulders with push-ups, then this is not a problem. The first option – with the setting of hands more adjacent to the belt. In this case, the front bundles of the deltoid muscles are absolutely loaded. The variety is quite complex, and do not ignore that the body must be kept as even as possible.

If you want to distribute the load on all deltoid beams, which is reasonable, then push-ups in the handstand will assist us. Pushing up in the drain, the anterior, middle, and to a minor extent, the posterior deltoid muscles will work.

Unluckily, the biceps cannot be pumped up with push-ups, since it has a totally different function, namely bending.

Pumping Triceps And Deltoid On The Bars

Well, now I want to discuss how you can pump triceps and deltoids on the uneven bars. As during push-ups from the floor, during push-ups, the biceps do not work on the bars, but, nevertheless, many extra muscle groups work. Push-ups on the uneven bars are an outstanding exercise during which the following muscle groups are mainly involved: the pectoral, triceps, deltoid, and latissimus. But these are not all working groups. I would like to note that during this exercise the trapezoidal ones work just as well, namely during a shrug on the uneven bars (usually during rest between repetitions this movement has to be done).

For triceps to work, we want to do push-ups so that a notable part of the movement selects movement in the elbow joint, and for this, we want to do push-ups so that the elbows move intimate to the body. The gaze can be directed a little up or look directly. It is not important to fall below the parallel, but if you fall below, the load will be somewhat given to the pectoral and deltoid. 

The lower you perform, the more the anterior deltoid will be involved, but I want to note that this exercise is focused or targeted for the chest and triceps, and not for the deltoid. To load deltoids well, you can do push-ups on the bars on the horizon or in a handstand. These are very difficult exercises, which will take some time to master.

Pumping biceps, triceps and deltoid on the horizontal bar

Instantly I want to bring attention to the fact that the deltoid cannot be strongly pumped up by pull-ups, but, nevertheless, the posterior deltoid muscles work to a specific extent during this exercise.

While any pull-ups, the biceps work very well, but in order to maximize the pressure on the biceps, you need to pull up with a reverse grip.

During pull-ups, long triceps heads work, but not to an extensive extent than the abdominal muscles. To maintain triceps, you need to do push-ups on the bar in the front focus.