Fist push-ups are often used to strike in martial arts. This exercise perfectly strengthens the hands, tempers the shock surface of the fists, develops overall muscle strength and endurance. Even if you are not involved in martial arts, this type of push-ups will allow you to diversify your workouts and get a greater range of motion than the usual emphasis on the palm of your hand. Learning to perform the exercise correctly is not difficult if you pay due attention to the technique and do not rush anywhere.
Push-ups on the fists from the floor are a bit more complicated than on a full palm, and it’s worth going over to them if you aren’t already comfortable with ordinary ones.
Including this exercise in the training program provides the following benefits:
The emphasis of the load can be shifted depending on the position of the hands.
Since the exercise exerts a significant load on the tendons of the hands and joints of the fingers, its performance without appropriate preparation will be very traumatic, and the benefits are doubtful.
In order to learn how to perform the movement correctly, you should be guided by the principle of a gradual increase in load:
In fact, most of the moments characteristic of ordinary push-ups work in this case too. Place your fists on the floor correctly. It is necessary to rely on the shock surface, that is, on the index and middle finger.
The nameless may also be partially involved - it all depends on the structure of the brush.
So, how to push your fists from the floor:
The number of repetitions and approaches in the exercise depends on your goals.
When training for endurance, to strengthen the ligaments and joints, do the maximum possible number of repetitions in 3-4 approaches.
If you want to achieve maximum muscle growth, it is better to use push-ups not on the fists, but on the palms with additional weights. Or as an option - raise your legs from the floor to the bench. But this option can only be used by experienced athletes with trained ligaments and joints. The number of repetitions in this case is reduced to 8-12.
Depending on the turn of the hand and the grip width, you can use these or those muscles to the greatest extent:
The benefits of the exercise will be maximum if you periodically alternate the position of the hands.
If the goal of your training is to develop exactly the pectoral muscles, you can try push-ups on special stops. They also increase the amplitude of movement, but the brushes are less loaded.
Push-ups on the fists from the floor can vary in intensity:
Pause for several respiratory cycles at the time of the greatest muscle tension.
Among the varieties of push-ups, you can apply:
To complicate the classic push-ups on fists is only after you have learned how to correctly perform the basic version. Take your time, progress will be felt gradually. To get started, just try to stay focused, without experiencing discomfort.