Exercise to strengthen arms-

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gifbohane

gifbohane

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The other day while trying to hold sight picture while firing a 9mm I realized that I was moving a lot.

Anyone have a suggestion on strengthening the arms or other ideas on how to steady the firearm (without using a support.)
 
Whatever you choose to do, Id still take the heaviest handgun, preferably your heaviest DA revolver (that way you can work on a couple of things at once :)), and dry fire with it each day.

That way, youre working/toning the muscles you actually use to shoot with.

Id also incorporate a rifle into youre dry fire practice as well, and for the same reason.
 
Anyone have a suggestion on strengthening the arms or other ideas on how to steady the firearm (without using a support.
Click to expand...
If you watch closely your "moving a lot" will be in a rough figure 8 pattern. When I shot competitively, I practiced using a standard 25yd timed-fire pistol target on a wall. Every day I would stand about 7-10 yards away from the target and with a one-hand hold keep my sights on the black circle. After a few weeks, you will be amazed at how much improved your hold is....It works!
 
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My dad worked with a guy that shot Bullseye flintlock competition. He walked around with a 4# dead blow hammer at arms length, pointing at objects.
He claimed, aiming his pistol was no different than pointing his finger.
 
Close pushups (aka diamond) targets the triceps more then standard pushups. There is a device called " perfect pushups" Makes the workout much better.
 
Pushups pull-ups (both with hands forward and backward), and to give your forearms that Popeye look, ad some wrist curls with a 20 lb dumbbell. If you also do the wrist curls backward you can beef up the back of the forearm. All good, and basically the workout regime (plus running) that I did in my twenties.
 
In 2011. I noticed I was getting fatigued at the range doing offhand shooting. After 20 minutes or so of shooting I couldn't hold a steady sight picture, my arms were trembling.

I was a little amazed at this because I hadn't had the problem before, and every morning I do pushups, situps, leg lifts and I curl 30lb dumbbells. I also ran and did cycling.

At that time I also purchased a Glock 17L, and I was not able to dry fire it and maintain good follow through - the sight always twitched to the right. I had people tell me I had to pull the trigger more slowly - more slowly still. I had people tell me I needed stronger fingers so I could do a smooth pull...

I started doing research and I added different exercises to my workout. Basically I focused on adding muscle mass to my forearms and increasing the strength of my fingers / hands.

I have a routine now that I do to keep muscle mass in my shoulders and forearms, as well as keep my grip strong, and it has made a huge difference in keeping a steady sight picture, and being able to shoot better for extended range sessions:

Hammer curls:

http://www.exrx.net/WeightExercises/Brachioradialis/DBHammerCurl.html

Ulnar dumbbell:

http://www.exrx.net/WeightExercises/WristFlexors/DBUlnarFlexion.html

Wrist curls:

http://www.exrx.net/WeightExercises/WristFlexors/DBWristCurl.html

Reverse wrist curls:

http://www.exrx.net/WeightExercises/WristExtensors/DBReverseWristCurl.html

Wrist roller:

http://www.exrx.net/WeightExercises/WristExtensors/CBRollerWristExtention.html
 
All the muscle thing, you are leaving something out.....

What went into your body?

Have coffee, coke, did you do the dew? Caffeine is a stimulant, a little like meth but legal. It gets your heart pumping, you breathing faster, you will be less steady.

There are too many over the counter and script meds that can cause you to be shaky as well. Some you can't live without....but some will say the same thing about the morning coffee.

Just sayin there is another side to that coin.

Lastly your body could just be screwed (like mine) and you are just not going to be there anymore.
 
in terms of actually helping your shooting I would suggest Isometric Stabalization. Sounds like your problem is stabalizing the pistol while you are in your shooting stance. If you are into this speed shooting timer stuff then you need to be looking at shaker weights. Shooting is static. Theres more movement in Golf. Even something like Yoga would probably give you more benefits than active weight training.

Do Weight training and Cardio for Health reasons though. Mix in some Isometrics for the shooting stuff.

Of course shooting is a skill though and any skilled actvity needs repetition so I would do a lot of dry fireing (with snap caps of course) and find yourself a decent airgun for cheap practice that mimics your actual pistol as best as possible. The Grip/Trigger trainers are great as well.
 
A 5 lb. dumbbell raising and held at arm's length and a grip squeezer.

I'm surprised at all the people suggesting push-ups and other exercises that have nothing to do with the muscle grips needed for shooting.

The muscles you want to target for holding up a gun are the highlighted ones here:
upload_2022-9-28_11-55-4.png

Holding up a handgun has NOTHING to do with pectoralis major or triceps that are exercised from doing push-ups.
 
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There is a Jerry Miculek vid from a few years ago where he is shooting my with a couple of guys and giving pointers.

I can’t remember about holding steady but for recoil control and rapid firing the key was a death grip and squeezing the hands together at arms length.

This suggests to me, grip strengthening exercises but more importantly a pectoral exercise such as a dumbell fly or pec deck that mimics squeezing the hands together out in front of the body.

Unfortunately, this would only be the beginning. You would also need to do shoulder exercises. Particularly ones that targeted the posterior deltoid. This would allow a powerful co-isometric contraction through the pectorals but also with the three deltoid heads assisting on the shooting arms keeping them stationary.

That is still not the end of it. Trunk support through the abdominals would be necessary from a standing or kneeling position. Leg support would also be important. Stronger quadriceps, hamstrings, glutes, and calves are your base of support. You have heard how a golf swing, baseball swing or throw comes from the power in your legs. So to does a shooting stance and firearm stability. A strong and developed posterior chain is a characteristic of all higher level athletes. Shooting may not seem like an athletic event but the same principles still apply.

Short story is that you will need a full body workout to get the maximum results for shooting stability. I am sure there are crutches like the hammer methods mentioned, which I am sure is still highly beneficial but it only targets one portion of the entire support system.
 
earlthegoat2 said:
There is a Jerry Miculek vid from a few years ago where he is shooting my with a couple of guys and giving pointers.

I can’t remember about holding steady but for recoil control and rapid firing the key was a death grip and squeezing the hands together at arms length.

This suggests to me, grip strengthening exercises but more importantly a pectoral exercise such as a dumbell fly or pec deck that mimics squeezing the hands together out in front of the body.

Unfortunately, this would only be the beginning. You would also need to do shoulder exercises. Particularly ones that targeted the posterior deltoid. This would allow a powerful co-isometric contraction through the pectorals but also with the three deltoid heads assisting on the shooting arms keeping them stationary.

That is still not the end of it. Trunk support through the abdominals would be necessary from a standing or kneeling position. Leg support would also be important. Stronger quadriceps, hamstrings, glutes, and calves are your base of support. You have heard how a golf swing, baseball swing or throw comes from the power in your legs. So to does a shooting stance and firearm stability. A strong and developed posterior chain is a characteristic of all higher level athletes. Shooting may not seem like an athletic event but the same principles still apply.

Short story is that you will need a full body workout to get the maximum results for shooting stability. I am sure there are crutches like the hammer methods mentioned, which I am sure is still highly beneficial but it only targets one portion of the entire support system.
Click to expand...

This is the video that I remember.

 
An older shooter I knew was losing muscle mass due to age and he told me he would fill a gallon milk jug with water and practice holding it at arms length a few minutes every day.
When we start aging lifting weights three or four times a week is almost a must if we want to stay active.
 
Smaug said:
A 5 lb. dumbbell raising and held at arm's length and a grip squeezer.

I'm surprised at all the chuckleheads suggesting push-ups and other exercises that have nothing to do with the muscle grips needed for shooting.

The muscles you want to target for holding up a gun are the highlighted ones here:
View attachment 1105732

Holding up a handgun has NOTHING to do with pectoralis major or triceps that are exercised from doing push-ups.
Click to expand...

The sternocleidastoid and omohyoid are neck flexor and extensor muscles. They have little to do with holding a firearm in the aiming position with the arms, shoulders, and wrists, and pectorals. They have more to do with holding the head in the correct position and steady.

The traps must play a part in shooting though. Especially, in their support of the shoulders. If one chooses to retract the scapulae during the shooting, then the rhomboids also play a large part.

Sure, pectorals have nothing to do with simply holding the gun up but play a huge part in recoil control and sight steadiness.

Most people have weak posterior chains but I guarantee high level shooters do not.
 
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