Does Calisthenics Build Forearms – What To Expect
The majority of individuals start calisthenics for the raging six-pack, chiseled jaw, and low body fat. But, there’s something else that goes under the radar: forearm gains.
Calisthenics is one of the best training methods to build forearms. Since most exercises are done through gripping, hanging, or squeezing your forearms are engaged in nearly every exercise. For example, pull-ups, tricep dips, and parallettes exercises all require you to grip a bar.
Regardless of whether you use parallel bars, pull-up bars, gymnastic rings, or monkey bars, they’re all a forearm killer. And you’ll recognize this as soon as you begin calisthenics. This is because it won’t be your arms or back that get exhausted, your forearms will be the first to give out!
So, as you can gather, yes calisthenics builds your forearms – but is it the best training method to do so? And, what will the impact be, strength and size-wise? Well, this is what this in-depth article is all about…
Table of Contents
Does Calisthenics Increase Forearm Size
Let’s dive into appearance and take a look at how big your forearms can get from calisthenics. After all, size does matter, doesn’t it?
Forearm size is a distinct feature of bodyweight athletes since they have an athletic build but chunky forearms. In general, calisthenics can thicken your forearms an extra inch, maybe an inch and a half depending on how big they currently are.
It takes 2-3 years of consistent calisthenics training to get your forearms as big as this, but you’ll likely notice your first few gains after 4 or 5 months. These first few months are called initial beginner gains, as after this honeymoon phase your forearms grow slowly and steadily.
But this won’t go on forever. As mentioned, it takes 2-3 years to see a significant size difference in your forearms. But after this, your gains begin to plato. So, even if you stick with the same training program, your forearms stay the same size.
This is because calisthenics is a bodyweight exercise. Meaning, that the resistance your forearms are under is always fixed (your body weight). Once they’re conditioned to withstand this resistance, they won’t grow anymore in size as they aren’t being put under any extra tension.
Now, you can include weighted vests, ankle weights, or sandbags into the equation – adding extra resistance, so your forearms maintain growth. But, this turns your training plan more into strength training, rather than calisthenics.
A Bonus…
As well as increasing forearm size, calisthenics also make your arms veinier.
- The added thickness on your forearms is all muscle. And, as well as increasing size, this pushes your veins outwards towards the skin.
- Since it’s such an intense activity, you’ll burn through significant calories and fat stores. This rewards you with a low body fat percentage, which makes your veins more visible.
The combination of the two gives you forearms like a bodybuilder – ripped and veiny!
Does Calisthenics Increase Forearm Strength
You may ask yourself, how strong can your forearms really get from calisthenics? Don’t be surprised when we tell you, it’s stronger than you think.
The forearm flexors and extensors are engaged in the majority of bodyweight movements. Because of this, calisthenics gives you exceptional forearm strength, specifically grip strength in the hands and fingers.
To compare forearm strength, it’s on par with those who participate in rock climbing or gymnastics. In both activities, you must hold your body weight against gravity – and calisthenics is no different. Hence, it makes sense why it’s one of the top training methods for improving forearm strength.
But remember, calisthenics improves relative strength, not absolute. The difference being you’ll be stronger than people who weigh the same; but not necessarily people who are heavier than you. Bear this in mind when you try to outlift a 330lb heavyweight!
Apart from arm wrestling, you’ll mainly notice its impact in daily activities, such as shopping, holding children, or lifting objects. This is called functional strength, since it’s a component of fitness that’s actually practical and makes your life more effortless, unlike, for example, bodybuilder strength.
Something To Consider
Your forearms only get so strong until your gains start to flatten. This is for the same reason as above – calisthenics is a bodyweight exercise, meaning you always lift a constant resistance. And once your forearms are comfortable holding your weight, they won’t get any stronger – just build more endurance.
Once again, you can use external resistance, such as a weighted vest, ankle weights, or sandbags; but, this takes away the core of calisthenics. Instead, it turns into strength and weight training.
Should You Train Forearms With Weights Or Bodyweight
Up to now, the question of “Does Calisthenics Build Forearms” has been thoroughly answered. It’s a strong yes. What you should be more concerned about is whether or not it’s the best training method for forearm gains.
Out of all bodyweight exercises, calisthenics is the best training method for forearm muscle gain. The only other method that competes with it is weight training. In this sense, one isn’t necessarily better than the other; rather, they suit differently depending on your workout program.
Isolation Versus Compound Exercises
When it comes to weight training, the exercises isolate the forearms far better than calisthenics. In other words, you can target your forearms specifically. This suits athletes who want gains in their forearms, and nowhere else for example, during muscle recovery.
On the other hand, bodyweight exercises engage multiple muscle groups at a time (compound movements). So, as well as your forearms, you work your shoulders, triceps, and upper back. This suits athletes who prefer a more well-rounded workout.
Overloading Forearms
Of course, with weight training, you can keep adding weight as your forearms become stronger. This may be more plates, increasing the size of the dumbbell, or using a greater resistance on the cable machine. But the main point is you aren’t limited to what you can lift.
You don’t have this luxury in calisthenics, making it much more difficult to overload your forearms. As soon as your forearms are strong enough to hold your body weight, you can’t add any more resistance (unless you ate and ate and ate)! At this point, you can only increase your muscle endurance.
Choosing What’s Right For You
You need to think about how you want your forearms to look, and how strong you want them to be. If you simply want to work out with exercises that include forearms, then calisthenics should be your go-to. However, if you want to target your forearms exclusively, then weight training is the better option.
You can go a lot further, in terms of strength and size, with weight training. But this also comes at a cost. To avoid muscle imbalances, you must match your training intensity with every other muscle group, so your body maintains symmetry.
Bodyweight Exercises To Train Your Forearms
That’s the theory, let’s put it into practice… Here are 5 of the best forearm exercises you can do, without needing weights!
Towel Pull-Up
Perform a traditional pull-up as normal, except wrap two towels around a bar, and hold onto them rather than the pole. This forces you to use a stronger grip, which makes the workout more intense on your forearms.
Dead-hang, and Variants
A dead-hang is fantastic for your forearms. You use your wrist flexors to grip the bar, which engages your inner forearm muscles. But while it’s ideal for beginners, it can quickly become repetitive which is when you should introduce variants like a one-arm deadhang or using wooden gymnastic rings.
Gripping Machine
Gripping machines are a convenient and portable way to train your forearms. What’s more, you can adjust the resistance to make it easier/ harder. Strictly speaking, it isn’t a bodyweight exercise – but the reason we included it is because you can always do them without by repetitively clenching your fists.
Tricep Dips
During a tricep dip, your whole body weight rests on your forearms, making it a super effective way to build forearm endurance and strength. The chances are your triceps will give out before your forearms, but it’s still a fantastic exercise to include in your workout plan.
Basic Forearm Stretches
Especially with beginners, the forearms are a delicate muscle. Because of this, something as simple as forearm stretches can act as a workout. Below we link 5 effective stretches, which we learned from athleanx.
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