There are a huge variety of exercises that help keep your body in great shape. One of them is push-ups with fists, familiar to each of us since school days. This method of training has become widespread among representatives of the stronger sex who engage in martial arts. They are in demand by those who experience discomfort during regular push-ups or need to strengthen the wrist joints and the striking part of the fists. Unprepared athletes will face some difficulties. At first, your hands will shake and your fists will ache.
What are fist push-ups for?
This exercise is a complicated form of the classic push-up. The amplitude of movements increases, therefore, the load also increases. In general, it falls on the same muscles as with traditional exercises. The difference is that its distribution will depend on the position of the body and arms. What muscles can be strengthened with exercise?
- A wide arm placement puts maximum load on the outer chest.
- A narrow stance with elbows apart forces the inside to work.
- Hands pressed to the body strengthen the front deltoids and triceps.
- If the legs are located above the head, the load goes to the upper part of the chest muscles.
To achieve positive results, you should regularly devote time to fist push-ups, and the benefits, which are really great, will not keep you waiting. Full training makes the muscles of the hands stronger. In addition, classes help to form the correct position of the fist when striking, which is very useful for people who engage in wrestling.
Push-ups help strengthen the metacarpal bones, reducing the likelihood of injury to the joints on the fingers. Systematic training qualitatively tightens the muscles of the arms and chest.
Training puts additional stress on joints and muscles, so you should do it only after mastering the classic exercises. Fist push-ups help pump up the muscles of the shoulders, forearms, and chest.
Execution technique
Exercises have many benefits; negative consequences can only occur if the technique is incorrect or if you are too enthusiastic about push-ups without the appropriate physical training. Spend a couple of extra weeks on it, it's better than missing classes due to an injury. At the beginning of training, you need to take care of the skin of your hands. To do this, you should perform exercises on a soft surface, for example, on a mat. Hard surfaces should be avoided. After a few months, the skin will become rougher, and the discomfort will significantly decrease or disappear altogether.
How to do push-ups with fists correctly? It is necessary to act in the same way as with classical exercises. You should take an emphasis lying on the floor, leaning on your toes and clenched fists. At the same time, your back, shoulders and legs must be kept straight. When going down, inhale; when going up, exhale.
It is important to control the correct position of the fist when performing exercises. The main load must be distributed on the index and middle fingers. You cannot do a push-up using the knuckles of the last three fingers without using the first two. The following fist position options are acceptable:
- parallel or perpendicular to the body;
- thumb down;
- Outward with the thumb with the fist perpendicular to the body, when the maximum load can be placed on the biceps.
In most cases, athletes use the first option, the last two are used quite rarely.
How to do push-ups with your fists? Beginners should try using their knees first. You can simply stand on your fists for a few minutes to practice the position. Many may think that the exercise is simple, but beginners will find it quite difficult to cope with it. If an athlete begins training immediately, without prior preparation, the surface of the skin on his hands will be severely damaged. As a result, you will have to postpone the exercise until the epidermis is restored.
Initially, training will be very difficult and painful, but after a while the knuckles will become stronger, and that will be the end of all the problems. If the exercise becomes too difficult, lean on your knees - this will help relieve tension.
To achieve the desired effect, training should be carried out systematically. If the main goal of training is to increase endurance, you need to do 3 to 5 approaches at a time. To activate muscle growth – 4 to 5 approaches. In this case, the number of repetitions is 12 – 20 times.
Types of exercises
Athletes who perform knuckle push-ups for a period of time begin to experience boredom. How to diversify your workouts? It is enough to use different types of exercises.
- To develop endurance and deliver the correct strike, you can perform a stand on one or two fists. You should start with one minute, and then increase the time, focusing on your own capabilities.
- Use punches: do push-ups, then raise the fist of your right hand, hit the floor with it, do another push-up and repeat the punch, but with the other hand. This allows you to give an optimal load on the muscles.
- Do exercises with one fist.
- Use a wide stance to roll onto your fist.
- During training, change the position: palm - fist - palm.
- Leaning on your right hand, you need to do a push-up, then push off the floor and land on your left.
The above list can be supplemented with other options. Studying for a long time allows you to come up with many interesting ideas.
Push-ups with your fists allow you to increase muscle mass, strengthen tendons, avoid injury, and develop endurance and punching power.
