Push-ups on fists: what they give and how to do push-ups correctly on fists

Push-ups on fists for beginners will seem difficult, first of all, because of the painful sensations with such a setting of the hands. This exercise is completely unsuitable in the initial stages of acquaintance with the world of sports. Take care of the base - learn to do push-ups in the usual way, with a different set of hands. Another difference is that the athlete's body is 5-10 cm higher above the ground, which means that it will have to go lower. It would seem that only 5 cm - but you try it, and you will immediately understand the difference in complexity.

And yet, this exercise requires a perfectly developed sense of balance, because balancing on closed hands is much more difficult than standing on the palms.

The main difference between this push-up and the traditional one is that the hands are clenched into a fist and remain in this position throughout all phases of the exercise. The execution technique is almost identical.

However, there are nuances without which you are unlikely to achieve the desired result. Speaking of goals, let's talk about why fist push-ups and who will benefit from this technique.

What is the exercise for

So, what push-ups on fists give, let's list:

• Higher load than traditional exercise;
• Securing the impact plane of the fist;
• Increased explosive power of impact;
• Decreased sensitivity of the knuckles;
• Strengthening the hands and joints of the shoulder girdle;
• Developing a sense of balance.

Based on all of the above, the advantages of push-ups on fists will be especially appreciated by wrestlers of various types of martial arts, where power of blow and strong hands are required.

Which muscles are involved

In order to figure out how to properly push-up on the fists from the floor, you must understand which muscles are working at the same time:

1. Target muscles: chest, triceps, front and middle deltas;
2. The broadest muscle, trapezium and legs receive a static load;
3. The core muscles are responsible for balance;
4. Press;
5. The ligaments and tendons of the hands, as well as the shoulder and elbow joints, are actively working.

The benefits and harms of exercise

As mentioned above, such push-ups perfectly develop the muscles of the shoulder girdle, and also form the explosive power of the fist. Wrestlers learn to hit hard and fast, the blow becomes crushing, the grip is strong. Also, the endurance of the athlete increases and the sensitivity of the bones decreases.

This exercise is more difficult than normal push-ups, therefore, it is actively used by athletes who want to increase their load. It allows you to quickly build muscle relief and strengthen the triceps. Also, joints and tendons are strengthened, muscles become more elastic.

The benefits and harms of push-ups on fists from the floor are incomparable, the benefits are much greater. Harm occurs only if the exercise is performed in the presence of contraindications:

• Injuries to the wrist, elbow or shoulder joint, sprains or tendons;
• Conditions incompatible with sports load.

Variations

If you want to know how to do push-ups on fists to develop tendons, check out all the possible variations of the technique:

1. There are differences depending on the setting of the hands - wide, medium or narrow (the narrower the arms are, the less the pectoral muscles work and, conversely, the triceps are loaded);
2. The placement of the fingers also matters: if you turn the thumbs forward, the triceps will load, place them inward - the pectorals, protrude outward - the biceps will work;
3. Depending on the speed of execution - fast, medium or smooth. The faster you do push-ups, the greater the speed and power of the blow you will reach;
4. To improve endurance, pause at the top and bottom points;
5. Wrestlers often practice "explosive" push-ups (including with a clap behind the back), in which fists and fingers alternate;
6. To work out the deltas well, athletes perform Thai push-ups - in which one leg is thrown back during descent;
7. Professional athletes perform push-ups on one fist;
8. Beginners can first place their hands on dumbbells or do push-ups from their knees.

As you can see, there are a lot of options - any athlete will find his own way, even if he has poor physical fitness. Let's find out how to learn how to do push-ups on fists correctly, because without this result you will have to wait a very long time.

Execution technique

Correct fist push-ups are similar to the traditional exercise technique:

• Starting position: the plank on outstretched arms, the hands are closed in a fist, the body is straight, the gaze is directed forward;
• As you inhale, lower yourself down to the extreme point;
• As you exhale, rise without jerking, straining the press;
• Study in detail all the variations of the exercise to find the one that best suits your goals;

Tips & Tricks

Before including fist push-ups in the program, we recommend that you familiarize yourself with the important nuances:

1. For beginners, we recommend placing a soft mat or towel under the brushes. This will alleviate painful sensations;
2. If at the initial stage there were difficulties with difficulty, try push-ups from your knee;
3. In order not to injure ligaments and tendons, wrap elastic bandages around the hands;
4. The simplest version of this push-up is with an average setting of the hands and thumbs forward;
5. It is advisable to stand in such a way that the feet rest against the wall - this will prevent slipping;
6. In the process, try to keep the bulk of the weight on the knuckles of the middle and index fingers;
7. Do not open the brushes, keep them tense;
8. Do not bend in the body;
9. The main emphasis should lie on the arms and chest, not on the body. Move smoothly and without jerking.

So, we found out that push-ups on fists shakes, as you can see, the exercise has a lot of advantages. And yet, which is better, push-ups on the cams or on the palms?

Let's start with the fact that closed hands allow not only to strengthen muscles, but also to develop explosive power of impact, improve grip, and raise the level of your endurance. If your goal is muscle growth or beautiful arm relief, practice regular push-ups on the palms. If you understand what is the meaning of push-ups on fists, then it is clear to you that it is suitable only for certain groups of athletes. And it is certainly hardly useful for beginners, unlike the traditional method, which is suitable for all occasions.

Watch the video: How to Do a Narrow Grip Push-Up. Chest Workout (January 2025).