- What's up, It's Chris Heria.
if you've ever experienced pain in your wrists
during any exercise, like the push-up or the bench press,
today, I'm gonna be showing you a routine
to strengthen your wrists and eliminate that pain.
Strengthening your wrists
will also increase your repetitions in any exercise you do
that involves your grip, wrist or forearm.
And of course, being able to increase your repetitions
is gonna develop more muscle and strength,
not just in your forearms,
but muscle and strength throughout your entire body.
So if you never do exercises to strengthen your wrists,
chances are you're not as strong as you could be
and you may even be feeling wrist pain currently
during some exercises,
which is why this routine is gonna be perfect for you.
But before we get started,
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Now, having tight wrists
puts extra strain on the surrounding ligaments,
joints and muscles of the wrists.
So just by increasing wrist flexibility,
you'll be able to loosen the wrist
and reduce the strain on them,
which is why it's equally important to build strength
and flexibility in your wrists.
And that's exactly what we'll be doing today.
So if you're ready to get started,
all you're gonna need to do is download the Heria Pro app
in the App Store or Google Play store,
open up to the YouTube workout section,
you should be able to find this routine.
Smash the like button on this video
and we're ready to get started.
So before we get into building strength
in our wrists and forearms,
first, we're gonna get into some dynamic stretching.
We're not gonna hold these stretches for too long,
but after our workout,
I want you to come back to these stretches
and do them again, but just hold them for longer
as a static stretch.
We're gonna start stretching each individual fingers,
starting with our index finger.
Go ahead and start pulling it back.
You should start applying a little bit of pressure
and then release that pressure.
That's gonna allow you to stretch it back even further.
Now, you should be able to feel that
from your finger to your wrist,
all the way down to your forearm.
Let's go to the next one.
Apply a little bit of pressure
and then release that pressure.
Now, let's pull back.
We're gonna go through every single finger.
(upbeat hip hop music)
Even the thumb.
Other hand.
All right, shake that off.
Next, we're gonna go into all our fingers.
Bring them all back, give it a nice little pressure,
then release the pressure in your fingertips.
Flip it over.
Same thing.
You want to press a little bit with your fingertips,
but then pull them back, and then release that pressure.
It's gonna allow you to bend even further back.
(upbeat hip hop music)
Put the rest down.
Gently, push it down.
Now, grab by the thumb, turn the wrist around.
Gently, pull it back.
Now, let's do it with the next hand.
All right, now, after our workout,
we're gonna do these stretches again,
but we're gonna hold each one for about 30 seconds each.
Before we get started,
I want to show you a super underrated exercise
that's great for building strength in your wrist,
as well as eliminating wrist pain,
and all we're gonna need is a rubber band.
99% of exercises involve you squeezing your hand,
but only a handful of specific exercises
apply resistance to opening your hand.
And like I always say,
to produce more strength and to prevent imbalances
and injury, you want to be working antagonist movements
and antagonist muscles.
If you have a muscle imbalance,
you may be able to work with a certain amount of resistance
or weight with a specific muscle group,
but the secondary supporting muscle groups
may not be as strong,
and that's exactly what will plateau you
and lead you to injury,
which is why the exercise we're about to do is so important.
We're gonna be going for finger extension.
All you need is a rubber band.
Put them on your fingers.
If you have a long rubber band, just double it up.
We're gonna be going for 15 repetitions
of just open and close.
Really squeeze.
Every time you get to a full extension,
try to go as wide as you can.
(mellow hip hop music)
♪ Heria music ♪
All right, last one, hold it, hold it.
You should really feel that.
All right.
Now, if you've never done this before,
you should definitely feel a pump in your forearms.
Now, we're ready to move on to the next exercise.
All we're gonna need is a place to hang.
We're gonna be going for fingertip hangs.
So we're just gonna be hanging
by the edges of our fingertips.
If you can't hang from the edge of your fingertips,
you can always use an Australian pull-up position
to reduce the amount of weight that you're hanging with.
Let's get up there and we're gonna hold for 20 seconds.
And if you can,
I want you to curl with your fingertips.
Go all the way up.
(energetic hip hop music)
If you can't, just hold it.
(energetic hip hop music)
Last couple seconds.
Three.
Two.
And one.
And with that exercise,
you should definitely feel the pump in your forearms.
Now, we're ready to work on another flexion.
We're gonna be going in to incline finger press.
We're gonna be going for 15 repetitions.
All you're gonna need is an elevated surface.
And the position we're gonna get into to add resistance
is gonna be like an incline push-up.
Straight line from my feet to my shoulders.
You want to be pressing with your fingers,
but if this is too difficult,
you can always bring your hands down to your knuckles
and push with just your wrists.
(mystical hip hop music)
♪ Heria music ♪
Last one.
All right.
Now, these look so simple,
but trust me, they are super difficult.
And if you're following along,
you can tell that all these exercises
are gonna build a lot of strength
in your wrist and your grip.
Now, with the next exercise,
we're gonna emphasize on strengthening
the rotation of our wrist with dumbbell wrist twists.
So all we're gonna need is a dumbbell
or anything that you can find around your house
that you can hold.
I'm gonna put my hand down
so that we're in a steady position.
We're gonna twist one side, twist to the other side,
with a solid grip.
Both sides equal one.
Let's go for 15 repetitions.
(brooding hip hop music)
As you can see also,
I'm holding it more on one side than the other.
That's gonna increase the turning resistance.
You don't want to rush this move.
You want to just thoroughly twist.
Here we go, three.
Two.
And one.
All right, let's switch it up.
(brooding hip hop music)
♪ Heria music ♪
Three.
Two.
And one.
There you have it.
Forearms are on fire.
All right, this next one that we're gonna get into
is one of my favorites.
We're gonna go for a high plank,
alternating fingertip hold.
You'll be going for 10 repetitions.
So for this exercise,
we're gonna get down to a push-up position.
But of course, to make this easier,
you can always do this on your knees
or on an elevated surface, in a push-up position
to release some of that weight
and allow anybody to do this exercise.
This is what it looks like.
We're gonna be going for 10 repetitions.
Start with our hands like this, come up on your fingertips.
Up on your fingertips, down, and down.
And alternate.
Both sides is one.
(dreamy hip hop music)
♪ Heria music ♪
Now, that exercise is definitely a killer.
I would advise trying it on your knees first
or on an elevated surface if it's your first time.
And building up your strength
to be able to do it in a push-up position.
We're almost done.
We just have two exercises to go.
Next is gonna be some good old fashioned
barbell wrist curls.
We're gonna do 10 behind the back,
and then 10 in front of us.
(smooth hip hop music)
All right, you want to curl pronated.
(smooth hip hop music)
All right.
We are down to the last and final exercise.
Now we've worked every flexion, extension,
and rotation of our wrist.
We're gonna finish off this routine
with one of my favorites, the plate pinch.
All you're gonna need is something heavy
to pinch together from your fingertips.
I'm gonna be using two plates to increase the difficulty.
When you're holding onto two plates,
it's a lot harder to pinch, as the plates can slide around.
So we're gonna hold this for a good 10, 20 seconds.
See how long we last until they fly off.
(relaxing hip hop music)
All right.
There we have it, the plate pinch.
So there's the routine.
And I promise you if you do these exercises,
not only are you gonna eliminate the pain in your wrists,
but you're gonna develop an insane amount of wrist strength,
which will directly translate to increasing your repetitions
with any exercise involving your wrist, grip or forearm,
and allowing you to reach your fullest potential
so that you can build way more strength
and muscle throughout your entire body.
Remember, you're only as strong as your weakest link.
So definitely come back to this routine
and work on strengthening your wrists often.
And the more you do this routine,
the stronger you're gonna get.
Eventually you'll be able to go for more rounds.
And to benefit the most out of this workout routine,
you'll want to be able to do it for at least three rounds.
And don't forget when you finish this routine,
to go back and do the stretches that we did
at the beginning of this video.
And if you enjoyed the video,
then definitely smash that like button.
We really appreciate it,
and it helps our videos to be seen and shared
to more people on YouTube.
And to show our appreciation,
if you comment down below within 30 minutes of any upload,
you always have a chance to win some Heria apparel.
And don't forget to get this workout on your phone
and schedule it at any time,
as well as getting full access to all my personal workouts
and workout routines
that I create with specific goals in mind,
like developing solid muscle
while simultaneously getting shredded,
then make sure you download the Heria Pro app
in the App Store or Google Play store.
It's like having me as a personal trainer
right in your pocket.
And starting right now,
we have the biggest sale of the year.
That's 25% off the entire shop.
If you've ever wanted to get a Heria weight vest
to take your training to the next level,
at the lowest price, that would be today,
all the way through Cyber Monday,
as well as the entire Heria collection,
workout apparel and equipment.
And all our brand new Heria weight vests just dropped,
like the 3M vest and the iridescent Heria vest.
Visit chrisheria.com right now,
as well as the thenx.com/shop
and get your favorite pieces before we're all sold out.
If you happen to be thinking of a Christmas gift
for your significant, a Heria weight vest
is definitely on their list.
If you really love your partner,
then show them by giving them the gift of gains this year.
And I will see you next Thursday, 2:00 PM USA Eastern time.
Mad love.
Peace out.
(brooding hip hop music)