Is It Possible To Thicken The Wrist?
One can thicken their wrist. I look at old photos of me, and see that the years of lifting have made them thicker. At around 16 I could touch my middle finger and thumb around the circumference of my wrist, now I can no longer make the connection, there’s a gap of around a centimeter.
How To Thicken The Wrist
The primary way that one thickens their wrist is to get far stronger supporting presses (any variation) in their hands.
Back at 16 my wrists would cock back on a bench press of as little as 185. I can remember that at the end of my junior year of high school hitting 3×5 with 225 hurt my wrists a decent amount.
As I aged I got used to holding weights. The pain in and cocking back of my wrists went away. A 315 bench does not cause either, and I only cock my wrists on overheads as a part of the natural movement (the catching of the clean).
Hitting the bag bare knuckle played in as well, and would fall under the support/keeping the wrist straight category.
Hell, now I can do shit like this:
The secondary way to build the thickness is with more isolation type movements.
Sledgehammer levers, dynamic/isometric lever simulation( open palm on top of fist, which can also be used to simulate wrist curls), and an old internet sensation the Glen MacCharles 50 rep wrist curl. (Google that shit, and/or read about it on the link below.)
(When I have an impressive 50 rep wrist curl I’ll video it should I remember. Years ago I hit 115×50, I’d say it won’t be long to 135×50 factoring how much stronger I am now.)
Building Forearm Size
My opinion is that you need to get massive pumps to really build the size. I think holds and hangs are great for building strength, but its reps with movement that build the size.
Do sets of the aforementioned MacCharles 50s, and open your hand for hundreds of reps (yes this is also mentioned by MacCharles). The levering is movement also, do that too.
-J