Push-ups on the fists technique. What are the benefits of push-ups from the floor on the fists

Recall that push-ups from the floor, regardless of the position of the hands, are a useful basic exercise that will help you build muscle.

Push-ups on fists are worth it for the following reasons:

• contribute to the correct direction of the position of the fist at the moment of striking;
• the tendons of the hand are strengthened, which thus allows you to strike much stronger than usual;
• prevents carpal injuries;
• strengthens the knuckles and skin on the fist.

But there is another side of the coin. This is a risk of injuring the brush with a blow. To prevent this from happening, you need practice hitting. By bag. Push-ups will only indirectly help you with this.

For starters, you can do push-ups on a carpet, bedding. But gradually harden the surface against which the knuckles rest.

There is no harm from these push-ups - “it's all about the dose” and a reasonable approach. But there will come a time when the exercises will no longer be enough. For the appearance of the effect and building up the result, work on a heavy bag without gloves is necessary. Then the moment of “final strengthening” will come true.

Advice from professional boxers: hit the pear strictly in cue balls so that the skin on the fists does not come off and the hand is not injured - the punching power of such athletes has long allowed both the first and second.

What are the varieties of push-ups on the fists in the lying position? Read more about it.

Varieties of push-ups

• Push-ups with a change in the position of the fist / palm in a jump.
• Push-ups on the fists with 1/2/3 claps in the jump.
• Thai - push-ups with legs thrown back. Explosive punching power is trained.
• Push-ups on one hand on the fist.
• Rolls in a wide stance on the fists.
• Push-ups on an uneven plane - one hand is on a hill, the other is lower in level.
• Alternate push-ups on the fist / fingers.
• Push-ups on 4, 2, 3, 2, 1 fingers of two / one hand.
• Alternate change in the angle of the position of the hands / fists in the lying position.

In principle, there are an order of magnitude more ways to push up from the floor. Some of them are shown in the following video. But even there there is far from everything that the human imagination has thought of.

Type of exercise: basic

Core muscles: chest

Accessory muscles: front delta, triceps

The complexity of the exercise: high

They are especially needed for fighters, they need to strengthen the hands and, to some extent, the knuckles for hitting the bag and the opponent. Well suited for athletes who, after visiting the simulator, have sore hands or do not have enough strength in their hands to hold a heavy barbell.

Push-ups on fists benefits and harms

There are many advantages and all of them will be useful to you even if you are not a fighter:

• Strengthening the hands is necessary not only for fighters, but also for beginners. When you just recently came to the gym, whether it's a rocking chair or boxing, you start to press the barbell and work on the paws and bag. This is where you immediately feel weak brushes.
• It is important for fighters to strengthen the striking surface of the fist and not just the front 2 knuckles.
• Increasing the amplitude of push-ups improves muscle pumping.

Push-ups on fists or palms

This is a very common question and should definitely be answered. Push-ups on fists are primarily needed for fighters to strengthen the fist and hands, which turn out when struck, and then hurt a lot. If we consider push-ups on fists from the point of view of muscle pumping, then due to the increased amplitude of push-ups, the muscles are better worked out.

Initial position

The starting position is exactly the same as with regular push-ups. The back is straight, arms shoulder-width apart or slightly wider. Put your legs in any position: from flattened to the level of shoulder width inclusive. Much more important is the method of placing fists. It is recommended to do push-ups in emphasis on 3 knuckles, and for fighters it is best to do 2 knuckles, which is more difficult. The position of the hands should be the same as when gripping a barbell - 4 knuckles forward. This position is suitable for athletes, as it simulates holding the bar, and for fighters, there is an imitation of direct strikes. You can also put your fists parallel to each other.

Technique for performing push-ups on fists

We go down, taking a breath, and push up from the floor - exhale. It is very important to keep your back straight. Try to keep the brushes straight, not twisting them forward.

A healthy lifestyle includes several aspects. This is a healthy diet, saturation of the body with oxygen (long walks), constant social contacts, regular sports. It helps a person to always be in good shape. Everyone himself determines his "weak points" on the body, which need to be pumped up, trained. There are various exercises for this.

What is a push-up?

Any person knows what push-ups are. This is the main exercise that is done on the floor. It allows the person himself to regulate the work of various muscles. Doing this exercise is not at all difficult in terms of equipment, because it does not require any additional equipment, simulators or other equipment. Push-ups can be done both in the gym and at home, in the field, at sea, and so on.

During this exercise, the arms and back work. When a person does push-ups, he, by shifting the focus to different parts of the body, will be able to control the pumping of different muscle groups. Although this exercise is not too difficult, there are many ways to perform it. Because of this, many questions arise. What do push-ups on fists give? What's the best way to push up? How to start doing this exercise? Are there any contraindications? We will try to answer all questions below.

or palms: how do they differ?

The exercise for pumping up the arms and chest in the classic version is done from the floor on the palms. It is used in almost all sports. At the same time, the chest muscles, anterior dalta muscles and triceps are actively working and strengthening. Starting position of push-ups on the palms: arms are straight, shoulder-width apart, legs are connected together, the body is fixed straight. Then the arms are bent, the chest touches the floor, they are unbent again. In this case, the entire body must always be in a straight position.

If this exercise pumps certain muscles so well, then what do push-ups on fists give? Why torture yourself and your fists, if you can freely do the exercise on the palms? Pumping up the muscles occurs during the classic push-up and when it is performed on the fists. The second option is more suitable for power sports, since the fists themselves are more often used there.

Benefits of push-ups

Push-ups on fists what they give, we will find out after we consider the main advantages of this type of exercise.

Such classes are held if necessary:

• train the impact surface;
• form the correct position of the fist;
• increase the strength of the spirit, since not everyone can perform this exercise;
• to form the skill of direct strikes by training the necessary muscles;
• secure the static arm on impact;
• train, in addition to muscles, tendons of the hand.

Starting position for push-ups

Getting into the right position for push-ups, called the starting position, you can already feel the tension in the muscles. Beginners may not immediately complete the task, but, trying each time to get more and more to the floor, they will reach the desired minimum. You will be convinced by performing push-ups on the fists that they give much more than any other. Strengthening of all parts of the body involved in the exercise is guaranteed from the first days of classes. To achieve the effect, you need the right setting and diligence.

So, the lesson begins from the starting position: the fists are placed perpendicular to the whole body, the arms are located at a shoulder-width distance, the legs are together, the body and head are even. Fists are placed in this way to train a classic strike in martial arts. The main emphasis is on the knuckles of two fingers: middle, index. The last fingers are less hardy, without preparation they can be damaged.

The choice of the surface for the exercise is also important. If you do not choose the right gender, push-ups on fists can bring serious harm. For beginners, the emphasis must necessarily be on a soft, elastic surface in order to train the joints, and only after a year or even two constant training, you can switch to a concrete, iron or wooden surface.

Exercise technique

To train your fists and pump up the muscles of your arms and chest, you need to follow certain push-up rules. They very often intersect with the requirements for an exercise that is performed on the palms, but still there are some peculiarities in how it is necessary to perform push-ups on the fists. The technique is to strictly follow a few points.

1. Hands should be located at a small distance from each other.
2. The thumbs of the fists should be directed towards each other inside.
3. It is important to lower yourself, almost touching the floor, this gives the maximum load on all the muscles involved in the exercise.
4. It is best to start the exercise in the lower position of the body (at the base). In this position of the body, it is easier to make a jerk up and then go down. This method brings the exercise as close as possible to the situation of the battle, when the arms are bent: they made a blow, they bent again. But this approach is optional, you can start in the upper position of the body.
5. To make it more convenient, as well as more efficient, you can get one leg behind the other.
6. Since readiness for combat is trained in this exercise, the limit of training will be a state in which it is impossible to do push-ups sharply. A slow push-up through force is not suitable here, in which case it is better to finish it.

Push-ups are a very accessible exercise, but push-ups with fists are even more fun. This type of exercise is used in martial arts to strengthen the hand and the surface of the knuckles. In combat, these factors play a big role. If you are an ordinary person and you are not interested in fighting, then you should still pay attention to this exercise, as you increase your stamina and strength. Learning to do push-ups on your fists is not difficult only if you approach from the right side.

Why do you need to push up on your fists?

These push-ups are much more difficult than usual, but the result is greater. If you have mastered the usual type of exercise, then you should move on to push-ups on your fists. They will give you the following benefits.

• Strengthening brushes;
• Stronger impact and reduced likelihood of injury to the hands;
• Decrease in the sensitivity of the knuckles;
• Good pumping of the pectoral muscles and triceps. Due to the increase in the amplitude of execution, efficiency increases;
• Your explosive power will increase;
• Balance improvements;

Performing this exercise puts a lot of stress on the tendons. Therefore, you should master regular push-ups before switching to fists. This is necessary to avoid injury.

To begin with, you should exercise on a soft surface so that the skin gets used to the load. If you do push-ups on a hard surface, then you will be in pain. Constantly pay attention to this exercise and you will achieve great success.

How is the exercise performed?

If you look in general, then there are no differences from ordinary push-ups. They differ only in that you stand on your fists and not on your palms, but the result is different. To begin with, you need to place your fists correctly, namely, the index and middle fingers should be the main support, it is also worth using the ring finger, but it all depends on the structure of the bone. For example, I use all three fingers.

Technique:

• We become point-blank lying, but not on the palms, but on the fists. The thumb should look forward, and the hand should be parallel to the body.
• With effort we rise up and exhale. The press is constantly tense, and the foam is kept even.
• When inhaling, we descend as low as possible, but do not touch the floor. Between you should be 5-7 centimeters.

The number of executions depends on your task. If you want to train endurance, then you should do 3-4 sets to the maximum.

What muscles are involved in push-ups on the fists?

You can use different muscle groups by changing the placement of your fists.

• With the parallel setting of the fists, a large load goes to the triceps and shoulders.
• When setting the fist perpendicular to the body, that is, the thumb looks inward, then a large load is directed to the chest. You can feel it stretch when you release it.
• If you want to pump your biceps, then you should put your fists with your thumbs out.

For greater effect, you should use different positions. This will give you improvements to all available muscles.

How to do for beginners?

I saw that on the Internet they write that beginners need to start with push-ups on their knees, and then when the fists get used to start full-fledged repetitions. It seems to me that this is a game. If you don’t know how to perform regular push-ups, then push-ups on your fists should not be approached even close.

To get started, learn how to do 30-50 regular push-ups, then you will prepare the ligaments from the tendon for work under load. Patom start trying. If you are in a lot of pain, then you should put something soft under your fists. Even carpet will do. To take my example, at first I did 10 push-ups on the floor, and did not feel much pain.

You should train systematically, that is, more than once a month. Do 3-4 sets to the maximum and then your muscles will begin the growth process. Also, over time, the pain will pass, as the skin gets used to the load.

This exercise will help you develop your hands, pecs, shoulders, triceps and biceps well. Include it in your workouts and the result will not keep you waiting. Also, you can look cool in the eyes of your friends, since not everyone can do push-ups on their fists. Have a good time of day and more personal victories!

The first thing to note right away is that if you have no problems with the joints, then push-ups on the fists will only benefit you, because they contribute to the correct direction of the position of the fist, increase the load on the forearm (unlike classic push-ups), help strengthen the tendon of the hand, prevent damage to the hands, strengthen the metacarpal bones. Also, they contribute to the reduction of pain defect during strikes on a hard surface, which is especially important for those involved in martial arts.

Fist push-up technique
The technique for performing this exercise is almost identical to the classic type of push-ups. You can choose the points of support or these are the joints of the index and middle fingers; or joints of the middle finger, ring finger and little finger. I would advise, first of all, push-ups on the first two knuckles (joints of the index and middle fingers)

During the exercise, the position of the shoulders, back, pelvis and legs should be in the same plane. Inhale for each downward movement, exhale for each rise.

In order to diversify your workouts, you should know what types of push-ups exist, although if you have a good imagination, you can come up with much more)

And so, push-ups are as follows

Push-ups with a change in the position of fist / palm in a jump

Push-ups on one hand on the fist

Push-ups on an uneven plane - one hand on a hill, the other lower in level

Alternating push-ups on the fist / fingers

Thai push-ups - for an explosive blow, with kicking back of the leg

Alternately changing the angle of the position of the hands / fists in the lying position

Push-ups on fists with 1/2/3 claps in a jump

Push-ups on fists - harm or benefit?

Push-ups on fists have such positive aspects:

1. contribute to the correct direction of the fists when striking;
2. the tendons of the hand are strengthened (so you will strike more strongly);
3. carpal injuries are prevented;
4. the knuckles and skin on the fist are strengthened;
5. the muscles of the arms and chest are strengthened;
6. metacarpal bones are strengthened (the risk of damage to the hands and joints of the fingers is reduced).

So that the brush is not injured during the blow, you need to constantly train the blow. But push-ups also help with this.
It should also be noted that push-ups on fists do no harm - it's all about a reasonable approach and dose.
If you decide to do push-ups on your fists, but it’s very difficult for you to do it, you can start on your knees. When pushing up for yourself, you need to remember why you need it, and if you really need it, then you will do the exercises correctly and be able to withstand the loads that this type of push-ups offers.
How to learn to do push-ups on your fists
Of course, in the early days, beginners have a lot of wrong actions. They try to do as many push-ups as possible, thinking that it will be beneficial, but no, it can only be harmful, because the main thing is not to overdo it.
In the first days of exercise, the skin on the fists will definitely make itself felt. But this can be prevented. For example, at first do exercises on a soft pillow, each time making the surface rougher. Gradually, the skin of the hands will get used to the hard floor. The load during push-ups should be feasible, first of all, to the wrist joints, so that injury does not occur. You also need to be realistic about your age, otherwise simple push-ups can lead to disastrous consequences: you need to know how many times you can repeat the exercise without harming your own health.

The effect of training
After timely training, we get a very big effect. Arm muscles, biceps, triceps and chest muscles are strengthened. Also, the skin on the fists will become rough, the wrist joint will become strong, which in turn is good because when punched, there is little chance that there will be damage to the fingers or hand.
The effect can be achieved only through constant training, you can not skip classes, otherwise there will be practically no result. Since inconstancy and improper execution do not give the desired effect. It is better to do classes every two to three days. This will increase muscle mass.
The number of approaches and push-ups in them depends on the result you are gentle with. So, in order to train endurance, you need to do push-ups the maximum number of times in a set, 3-5 sets, and in order to grow muscles, you need 5-7 sets of 12-13 repetitions each.