What push-ups on fists give: all the subtleties of the exercise

Among all types of push-ups, the option with placing hands on fists gives a greater result in strengthening the hands, setting and developing the strike. Everyone can perform this push-up method, but most often it is used for training by athletes practicing various martial arts.

Push-ups on the fists from the floor

Push-ups on fists will be extremely difficult for a beginner to perform. It is very important to follow the placement of the fists in order to reduce pain during the exercise, and, of course, you must already have some kind of base. At a minimum, it is necessary to freely push up from the floor with a medium, wide and narrow grip. It is better if you tried push-ups with weighting, so your hands will be more prepared.

What muscles work during the exercise?

• The pectoralis major, triceps, and anterior deltoid bundles receive the greatest load.
• In statics, the latissimus dorsi, trapezium and leg muscles work.
• The ligaments and tendons of the hands are maximally involved in this exercise. However, the shoulder and elbow joints and ligaments are also actively worked out.

That is, by and large, all the muscles that work during classic push-ups on the palms benefit.

What are the advantages of push-ups with fists over other types of push-ups?

• The main difference and main advantage of push-ups on fists is that the body is higher relative to the surface, therefore, you will have to lower yourself. That is why the load with this type of push-ups increases several times, and the muscles “clog” more strongly.
• In addition, this technique is indispensable for punch training. The impact surface of the fist and its position during the impact are fixed. And the knuckles themselves become less sensitive.
• Explosive muscle strength is much better trained compared to other types of push-ups.
• The brushes become stronger and more durable.
• The position requires good balance, so muscle coordination improves.

Technique for performing push-ups on fists

Push-ups on the fists are in many ways similar to the usual type of push-ups on the palms. However, there are some nuances here.

Let's first look at the basic rules for performing the exercise.

1. The position of the hands may be different, but they must stand firmly, on the same line. Fists can be parallel, fingers in or out. In the first case, the triceps work more, in the second - the pectoral muscles, and the third version of the setting of the hands actively includes the biceps.
2. You can use special supports for push-ups or take dumbbells (this will make the exercise easier).

1. We put our feet on toes approximately shoulder-width apart (but it can be narrower or wider, it is important that the setting is stable).
2. Going down, you need to almost touch the floor with your chest. Thus, the load on the muscles will be the strongest.
3. We start the exercise from a lying position. Since push-ups on fists are most often practiced by athletes involved in strength or combat sports, this method is most effective in developing strength and is close to combat conditions. However, if it is difficult to make a jerk from a prone position, you can start at the top point.
4. Up we always rise on the exhale, sharply and with effort. We take a breath below.
5. The torso during the exercise is straight and tense, the stomach is tightened, the buttocks do not protrude upwards. Watch the position of the back, there should be no deflection.

Since most often the goal is to train strength, speed and endurance, it makes sense to perform a large number of repetitions.

You can start with 10-20 push-ups per approach. If it doesn’t work out, you should choose a lightweight version from the knees. You need to perform 3 to 5 repetitions.

In the future, it depends on the task at hand. If you are involved in combat sports, then such push-ups should be one of your main exercises, and the number of repetitions at a time should reach 100.

If you are doing for yourself, then, of course, it is absolutely not necessary to perform 100 push-ups at a time. You can perform 20-30 times in 3-4 sets. But for the greatest efficiency, we advise you to alternate grip and intensity.

These are the main points that are important to consider when doing push-ups with fists. But there are a number of details related to the technique and speed of execution, setting and position of the hands.

Push-ups on the fists with a narrow, wide and medium setting of the hands

First of all, let's look at the options with the setting of the hands, what it affects and how to perform the exercise.

Narrow stance

When the arms are already shoulder-width apart, and the elbows do not move to the sides, but along the body, the back surface of the forearm, that is, the triceps, is more actively worked out. The fists should be placed with the thumbs forward.

Video - how to do push-ups on fists with a narrow stance

Wide stance

If you want to focus on the chest, then you should put your hands wide, pointing your thumbs inward, as shown in the video.

Video - push-ups on fists with a wide setting of hands

Average hand position

If you perform push-ups with an average grip, then the load is distributed to all muscles approximately equally.

You can put your fists in any of the three positions and shift the focus to the triceps, chest or biceps.

Video - push-ups on fists with an average setting of hands

Methods of push-ups on fists, depending on the intensity

One of the important points in push-ups on fists is speed. If, when performing an exercise from the palms, we say that it should be done slowly, feeling the tension in all muscles as much as possible, then in this case the principle of work is different.

Breathing is also important. When pushing up on our fists, we do not always rise on the exhale, but at the bottom we take a breath.

Options:

Quick push ups -several per breath. This type of fist push-up is practiced when one wants to improve the speed and power of punching.

Features of correct execution:

• The position of the fists can be any, depending on the purpose of the exercise.
• We take emphasis lying down.
• We take a breath and at the same time push ourselves up with force, we also quickly go down and repeat.
• For one breath and exhalation, you need to do at least 2 repetitions, but more is better.

The number of repetitions from 25 per approach, less simply does not make sense. Gradually, you need to reach at least 50 times. 4-5 approaches will be enough.

Slow - one breath cycle - one repetition. This option is less traumatic, you should start with it. It will also safely prepare your brushes for more intense work.

Performance features:

• We take emphasis lying down.
• We put our hands on our fists in the required position - parallel, thumbs in or out.
• At the bottom point, we inhale and squeeze ourselves up with an exhalation.
• At the top point, we linger for 1-2 seconds and return to the starting position.
• The number of repetitions depends on the level of training. If you are a beginner, you can do push-ups 10 times in 3 sets. For the average level, 15–25 reps, 3 sets are suitable. For an advanced level - from 30 to 50 times, 2-4 sets.

If the goal is not to achieve any sports results, you do it mostly for yourself, then you can stop at 20-30 repetitions. It would be enough.

With pauses at the top or bottom. If the goal is not only to increase reaction speed and punching power, but also endurance, which is no less important in combat sports, it makes sense to try push-ups on fists with pauses.

Performance features:

• We start the exercise from the lying position.
• We put our hands and feet in a comfortable position.
• We take a breath, as we exhale we rise up and linger at the top point for 10 seconds. Later this figure can be increased.
• The muscles during the delay should also be tense, it is not allowed to relax the back or the press.
• Again we return to the starting position almost to touch the floor and also linger for 10 seconds.
• It is important not to hold your breath during the pause. You need to breathe evenly and calmly.

The desired number of repetitions for beginners at a time is from 5 (with longer pauses) to 15 (with short pauses - 4–6 seconds).

In this variation of the exercise, it makes sense not to increase the number of repetitions, but first to increase the pause time. If it is very difficult, start with 5 seconds and go up to 20-30. After that, you can increase the number of push-ups themselves.

For greater efficiency and faster progress, we recommend alternating the intensity of push-ups in one set.

How? For example, do 10 push-ups at an average pace, 10 push-ups as fast as possible, and 5 more push-ups with short pauses. In addition, you can try the timer. For example, we do push-ups for 1 minute. 20 seconds - at a calm pace, 20 - at a fast pace and the last 20 do 1 push-up with 10 second pauses at the top and bottom.

Push-ups with alternating fists and fingers

Explosive push-ups help improve your punching power and strengthen your hands, but we don't recommend starting with this exercise unless you've mastered the classic slow version of the fisted push-up.

This method helps to complicate the exercise for those who have already mastered other techniques and are looking for a way to diversify their workouts and prevent the muscles from adapting to the load.

Execution technique

1. Hand placement is average. Fists can be directed in any direction.
2. Feet about shoulder width apart.
3. We start the exercise at the top point. We go down on our fists, take a breath and sharply push ourselves up.
4. The impulse must be strong enough so that you can tear your hands off the support and reach your fingers.
5. The next push-up is done on the fingers. On an inhale, push yourself up and open your arms off the floor. We go to the fists again.

You need to perform this push-up option vigorously and quickly.

What are the benefits of this push-up technique with fists?

• First of all, it trains the grip very well, which is useful in some martial arts.
• Strength increases.
• Muscles receive more tension and become stronger.
• The alternation of the load helps to strengthen the joints and tendons of the hands.

Push-ups on fists with leg raises

One of the great variations of push-ups with fists is Thai push-ups or push-ups with kicking back legs. In this embodiment, the load on the upper part of the body, namely on the deltas, is very strongly shifted.

In addition, this type of push-up requires improved balance and coordination.

Execution technique

1. We take an emphasis lying down, put our hands in fists on the floor about shoulder width apart.
2. We also place our feet shoulder-width apart.
3. At the bottom, inhale and exhale as we rise up.
4. We go down and throw the left leg up.
5. We inhale, rise again on the exhale and put the foot on the support.
6. We go down and throw back the right leg.
7. So alternately raise the left and right legs on each push-up.

At the same time, you need to strive to do push-ups in a fast, energetic rhythm.

Mastering the technique of a new exercise is always associated with certain difficulties, so we suggest you pay attention to how you can avoid mistakes.

1. It will be very difficult to start push-ups from a hard surface, so to prepare your hands, you should try placing a towel or rug. After the skin becomes a little coarser, and the muscles get used to it, you can try push-ups from the floor.
2. If push-ups are difficult for you, try push-ups from your knees, so the load will be less.
3. Rewind the brushes with bandages at first, so as not to damage the ligaments and tendons.
4. Choose an average setting of the hands, this option is the easiest.

In order to achieve the correct technique and facilitate the exercise, try using the tips below.

1. To better fix the body, try to rest your feet against the wall.
2. The load should be distributed to a greater extent between the index and middle fingers. The little finger and ring fingers are weaker, you do not need to overload them.
3. Do not relax your fists, they should be completely closed and tense.
4. All muscles are involved in the exercise, but the emphasis should be on the arms and chest, do not jerk yourself with your torso, push up only due to the targeted muscles.

Training program with the inclusion of push-ups on the fists

How long does it take to learn to do push-ups on fists?

1-2 months of regular exercise will be enough to feel the result. We offer you a 10 week training program from scratch, aimed at gradually increasing the number of push-ups.

A week	1	2	3	4	5	6	7	8	9	10
Approach 1	15	25	30	35	45	50	50	55	60	65
Approach 2	10	20	30	30	40	40	45	45	50	55
Approach 3	5	10	20	20	30	30	40	45	40	40
Approach 4		10	10	15	20	20	30	30	30	40
Total:	30	65	90	100	135	140	165	175	180	220

Push-ups should be done every other day or two. Rest between sets from 30 seconds to 2 minutes.

As you can see, fist push-ups offer a big advantage over other types of push-ups for people who practice certain martial arts. The question arises: is it worth doing push-ups in this way for those who are not connected with this?

To strengthen and grow muscles, palm push-ups with different hand positions are enough, but if you want to improve your performance and diversify your workout in order to “shock” your muscles, then fist push-ups are worth doing.

Do not forget to combine them with other exercises in order to completely “hammer” the chest, biceps and triceps. A punching bag or shadow boxing works well. For strength training, it is worth doing push-ups before the bench press and sitting, pulling the barbell to the chin, pulling the barbell in an incline and other exercises that focus on these muscle groups.