Although competitive wrestlers don't actually squeeze opponents into helplessness like a python, constricting your arms around an opponent is an integral part of many basic wrestling moves. Building the muscles that allow you to grip and squeeze your opponent can improve your chances of success in this highly rigorous sport.
Forearms
Without strong forearm muscles, a wrestler can't maintain a hold on his opponent. This includes the hand-to-hand grip permitted when both wrestlers are standing, and the pinning combinations allowed in ground wrestling. Some good exercises to improve forearm strength include palms-down wrist curls, knuckle pushups, palms-up wrist curls and any exercise that requires you to hang from a bar.
Triceps
Your triceps -- the muscles on the back of your upper arms -- are responsible for contracting your arms, a motion integral to any kind of constriction. Wrestlers can build their triceps with dips, triceps extensions, pushups and chinups. Many wrestling techniques also place a heavy load on the triceps, so simply practicing and sparring with your teammates will also build these muscles.
Back
The muscles in your back, especially the latissimus dorsi, power any pulling or squeezing you do with your arms. These are the large muscles that lay over your shoulder blades. Good exercises for the "lats" include chinups, cable rows, pulldowns and pullups. Like the triceps, your lats also get an impressive workout by simply wrestling.
Core
Your core muscles are involved peripherally in the constriction, and directly in any of the moves you want to perform once you've begun constricting your opponent. These include the muscles in your lower back, abdomen and sides. Crunches, plank exercises, superman exercises and lying hip raises all work out your core muscles. When working your core, it's important to work all four sides of your lower torso.
"Mental Muscle"
Developing your mental understanding of constricting techniques will improve your form at least as much as developing your physical strength. You can improve your "mental muscle" by studying the theory and technique of constricting moves, practicing live against skilled teammates and seeking advice from your coach or senior wrestlers.
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