There are a huge variety of exercises that help keep the body in great shape. One of them is push-ups on fists, familiar to each of us since school days. A similar method of training has become widespread among the representatives of the stronger sex who are engaged in martial arts. They are in demand by those who experience discomfort with ordinary push-ups or need to strengthen the wrist joints and the impact part of the fists. Untrained athletes will face some difficulties. At first, your hands will shake, your fists will hurt.
What are fist push-ups for?
This exercise is a complicated form of the classic version of push-ups. 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 hands. What muscles can be strengthened with exercise?
- The wide spacing of the arms gives the maximum load on the outer side of the chest.
- Narrow stance with elbows apart makes the inside work.
- Hands pressed to the body strengthen the front deltas and triceps.
- If the legs are located above the head, the load passes to the upper lobe of the chest muscles.
To achieve positive results, you should regularly devote time to push-ups on your fists, and the benefits, which are really great, will not keep you waiting. Full-fledged training makes the muscles of the hands stronger. In addition, classes help to form the correct position of the fist during striking, which is very useful for people who are engaged 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, chest.
Training gives additional stress on the joints and muscles, so you should do it only after mastering the classic exercises. Push-ups on the fists help pump up the muscles of the shoulders, forearms, chest.
Execution technique
Exercises have many advantages, negative consequences can only occur if the technique is incorrect or if push-ups are carried out excessively without the appropriate physical preparation. Spend a couple of extra weeks on it, because it's better than skipping classes due to an injury. At the beginning of training, you need to take care of the skin of your hands. To do this, it is worth doing exercises on a soft surface, for example, on a rug. Hard surfaces should be avoided. After a few months, the skin will coarsen, and discomfort will significantly decrease or disappear altogether.
How to do push-ups on your fists? 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, the back, shoulders and legs should be kept straight. When lowering down, inhale; when lifting, 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 can not do push-ups, relying on the knuckles of the last three fingers, without using the first two. The following positions of the fists are allowed:
- parallel or perpendicular to the body;
- down with thumb;
- Outward with the thumb with the fist perpendicular to the body, when the maximum load can be given to the biceps.
In most cases, athletes use the first option, the last two are used quite rarely.
How to push up on fists? Beginners should try doing this with their knees first. You can just stand on your fists for a few minutes to work out the position. It may seem to many that the exercise is simple, but it will be quite difficult for beginners to master it. If an athlete starts training immediately, without prior preparation, then the surface of the skin on the hands will be severely damaged. As a result, you will have to postpone the exercise until the epidermis is restored.
Initially, it will be very difficult and painful to train, but after a while the knuckles will strengthen, and this will end all the problems. If it becomes too hard to practice, lean on your knees - this will help reduce tension.
To achieve the desired effect, training should be systematically carried out. 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 - from 4 to 5 sets. In this case, the number of repetitions is 12 - 20 times.
Varieties of exercises
Athletes who do push-ups on their fists for some time begin to experience boredom. How to diversify your workouts? It is enough to use different types of exercises.
- To develop endurance and set the right punch, 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 your right fist, hit it on the floor, 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 on one fist.
- Use a wide stance to roll onto your fist.
- In the process of training, change position: palm - fist - palm.
- Leaning on your right hand, you need to push up, then push off the floor and land on your left.
The above list can be supplemented with other options. Classes for a long time allow you to come up with many interesting ideas.
Push-ups from the floor on the fists allow you to increase muscle mass, strengthen tendons, avoid injury, develop endurance and punching power.
