June 29
Bruce Lee Forearm Workout
So you want strength and power in your forearms? Well who better to learn off then the martial arts master Bruce Lee. It has been said from people who have met Bruce that his grip strength was phenomenal and of course his infamous 1 inch punch uses a lot of explosive forearm strength. The secrets Bruce used are revealed below.
While Bruce has never publicly released his workout routine he has often made many comments about the routines he undertook to reach his phenomenal condition. Using this information here is an estimate of the workout routine Bruce would of used to build his forearms.
"Above all, never cheat on any exercise; use the amount of weight that you can handle without undue strain." – Bruce Lee
- 500 fist push-ups
- 2 Sets of 6 Reps Bench Press
- 2 hours of punching drills
- Wrist Roller (Bruce Lees favorite where you roll up a weight attached to a pole with a string)
Personally I couldn’t even come close to this. But It gives you an idea why he was such an incredible human being. Now I would also add to Bruce’s exercises the wrist curl, palms down wrist curl and any pinch exercise.
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and I do 500 pushups in 2 months..
lol
I don’t do soo much man….why will a normal human do this?
How about 1 finger pushups? My father personally witnessed bruce lee bust open one of those heavy duty punching bags in 1 kick. He’s the greatest of all time and in my opinion the great ones don’t fight in ufc because they don’t need to prove themselves
I wonder why he died…. too much working out?
It’s unbelievable what good shape Bruce Lee was in. In a word… ridiculous. Forearms are very tough to work out but done correctly it makes a world of difference to your physique.
I’ve done the wrist roller before, it kills your forearms but it works really really well.
that is absolutely insane.
he definitely was one-of-a-kind.
he was not the biggest of them all,
but with incredible work ethic,
and determination, vision,
anything can be achieved.
and he showed that.
excellent post.
if i never decide that i want to make my forearms stronger than anyone, this is the guideline that i will follow.
My brother is a big fan of this workout and has incorporated it into his routine for many years now. By looking at him initially, one would never think that he is even a bit strong let alone quick and agile, but he is. He has had no real formal training with the exception of weight training and boxing. Using a modified version of this workout (including the 1″ punch to an extent), I have seen how it helps in keeping the body in optimum working order. It also helps in continued flexibility and endurance (specifically targeting the punching drills). Now there is actually places that have this whole regimen on various sites like Mike Mentzer’s site, Wellspere, and even was mentioned in detail in one of his books on the art of expressing the human body. I personally don’t like training in this manner since I’m more into Yoga, spinning class, and a aerobics class using a trampoline, but my brother loves this component of Mr. Lee’s workout and I would back up anything he says. It shows too since people twice his size can’t even beat him in contests of strength like a tug-o-war or even an arm wrestle. Remember to take what the author of this post states: Don’t overdo it. I have seen people @ my local gym doing that to the point of passing out. It does no one any good. You can push yourself like I do, but know your limits. If all else fails and you’re feeling really sore after such a workout, one can always get a deep-tissue or Swedish massage to elevate that pain.
What a shame that Bruce Lee never released his workout routines…
With regards to your post the wrist roll exercise is a killer for forearms. That’s definetly an exercise that not many people have tried and is very effective at building forearms.
This seems intense. How often did Bruce do this workout? Every day? or Every second day?
The man really was a machine. Watching the 1 inch punch is something special…no wonder he can get so much power! 2 hour punching drills is insane.
Eighty percent of success is showing up.
As you said, Bruce Lee was an incredible human being. Way ahead of the game when it came to fitness. Invented a lot of his own fitness equipment and had it custom built, and did insane workouts like this!
Bruce Lee was and to me still is the greatest strongest human ever lived. He was so complete. I actually use a lot of his exercises myself and I feel great! Check out my youtube channel: jlvi13. I have a lot of videos on it and do demonstrations like dragonflags, the famous 2 finger push ups, V-sits and many more!
I have been inspired by this man and I think nobody will ever get as strong and complete as he was!
I believe the wrist roller is one of the best ways to increase your forearm strength. 500 wrist push-ups – what an amazing accomplishment. This just shows that one of the biggest ways to become successful is constant determination – he set standards higher then everyone else which gave him amazing results.
Great Post