The first thing to note right away is that if you don’t have problems with your joints, then push-ups on your 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.
Since push-ups on hard floors are more likely to be problematic and painful for a beginner, you can start with push-ups on the carpet. It is also worth remembering about correct position body during push-ups, fists and the first two bones of the fist on the floor surface, because only in this case, these push-ups will give the greatest profit.
If you want to start push-ups on a hard floor surface from the first workout, then you should be prepared for strong pain which, by the way, will pass through 5-7 workouts. The main thing is to do everything technically correctly. After a couple of weeks, the skin on the fists will coarsen, and the pain will also stop.
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Fist push-up technique
Execution technique this exercise 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 the fists are often used to deliver strikes in martial arts. This exercise perfectly strengthens the hands, hardens the impact surface of the fists, develops overall muscle strength and endurance. Even if you are not into martial arts, this type of push-up will allow you to diversify your workouts and get a greater range of motion than the usual palm rest. Learning how to perform the exercise correctly is not difficult if you pay due attention to technique and do not rush anywhere.
What is this exercise for?
Push-ups on fists from the floor are somewhat more difficult than on a full palm, and you should move on to them if the usual ones no longer suit you.
Incorporating this exercise into your training program provides the following benefits:
- Strengthening the articular-ligamentous apparatus of the hands.
- Fixing the impact surface of the fist, stabilizing its position during impacts.
- Decreased pain sensitivity of the bones.
- Push-ups on the fists give good load on the pectoralis major and triceps. An increased range of motion allows you to train muscles more efficiently than with simple ones. The emphasis of the load can be shifted depending on the position of the hands.
- Increasing the explosive strength of the muscles and their endurance.
- Balance and muscle coordination training.
Since the exercise exerts a significant load on the tendons of the hands and joints of the fingers, its implementation without appropriate preparation will be very traumatic, and the benefits are doubtful. 
First of all, you should learn how to do push-ups correctly using a soft surface - a gymnastic mat or rug.
To learn how to properly perform a movement, you should be guided by the principle of a gradual increase in load:
- First, perform the exercise with an emphasis on the knees, after adapting the hands to the load, move on to the emphasis on the toes.
- Use a rug, mat, or other soft surface until the skin is sufficiently rough.
Exercise technique
In fact, most of the moments characteristic of ordinary push-ups work in this case as well. Place your fists on the floor correctly. You need to rely on the striking surface, that is, on the index and middle fingers. The nameless one can also be partially involved - it all depends on the structure of the brush. 
Impact surface of the fist.
So, how to do push-ups on your fists from the floor:
- Starting position - lying on the floor. The toes can be rested against the wall so that there is no slipping. Place the fists on either side of the body parallel or perpendicular to the body.
- As you exhale, force yourself to push yourself up. The body is absolutely straight and is in line with the legs, the abdominal muscles are tense.
- As you inhale, gently lower yourself almost to the floor. There should be about five centimeters between its surface and the chest.
The number of repetitions and approaches in the exercise depends on your goals. When training for endurance, to strengthen the ligaments and joints, do the maximum possible number of repetitions in 3-4 sets.
If you want to achieve maximum muscle growth, it is still better to use push-ups not on the fists, but on the palms with additional weights. Or as an option - raise your legs from the floor to the bench. But this option can only be used by experienced athletes with trained ligaments and joints. The number of repetitions in this case is reduced to 8-12.
Depending on the turn of the hand and the width of the grip, you can use these or those muscles the most:
- With the parallel position of the fists, when the thumbs are directed forward, and the elbows are pressed to the sides during movement, the emphasis of the load falls on the triceps or triceps shoulder.
- When you use wide grip and place your fists with your thumbs inward (this corresponds direct blow), the elbows diverge to the sides, mainly the pectoral muscles work. At the bottom, you should feel them stretch.
- By turning your thumbs outward, you will force the biceps to work.
The benefits of the exercise will be maximum if you periodically alternate the position of the hands.
If the goal of your training is to develop the pectoral muscles, you can try push-ups on special supports. They also increase the range of motion, but the hands are less loaded.
Pushup Variations
Push-ups on fists from the floor can be varied in intensity:
- One repetition per respiratory cycle (rising from the floor - exhale, lowering - inhale).
- At a fast pace - maximum amount repetitions for one cycle.
- With static pauses. Pause for several breathing cycles at the moment of greatest muscle tension.
Among the varieties of push-ups you can use:
- Push-ups with changing fists to palms or fingers.
- On the fist of one hand.
- In Thai - with a leg lift. During the rise of the body, the leg drops sharply, giving momentum to the movement.
It’s worth complicating classic push-ups on your fists only after you have learned how to properly perform the basic version. Take your time, progress will be felt gradually. To begin with, try to just stand in an emphasis, without experiencing discomfort.
Content:
What are the differences and advantages of performing this exercise on fists. How to do it right. Technique variations.
Often there are athletes who practice push-ups on their fists. If you ask the question why they do it, then it is not always possible to get an unambiguous answer.
For what purpose is it worth pushing up in this way? What are the results? What are the possible implementation options?
As an introduction
Generally speaking, fist push-ups are practiced in various martial arts. With their help, it is possible to strengthen the knuckles, make the shock part more powerful, develop endurance and muscle strength. Do not ignore the exercise and athletes who are far from martial arts. The reason is that working with fists opens the way for solving two problems:
- Increasing the range of motion (when compared with the standard emphasis on the palm).
- Adding variety to the training process.
Goals of the exercise
Speaking from a technical point of view, it is worth switching to a new type of push-ups for experienced athletes who classic workout are no longer satisfied. Such an “additive” is a chance to solve the following tasks:
- Fix the shock part of the fist and put right hit. It is thanks to such push-ups that a fighter learns to strike with the knuckles of the index and middle fingers, and not the ring and little fingers. In the latter case, the risk of fracture increases.
- Reducing the pain threshold of bones.
- Strengthening ligaments and joints, because the area of contact with the floor is smaller.
- Sufficient load on the triceps and chest muscles due to the greater amplitude.
- Improve muscle coordination and balance training.
- Increase endurance and explosive power.
Push-ups on the fists carry an excessive load on the joints of the stubborn fingers, as well as the tendons. This means that the brushes should first be trained, and then proceed to such training.
To prepare the body for stress, you should act as follows:
- For the first 2-3 weeks, do the exercise, relying on knee joints. As soon as the hands adapt to the load, the transition to the toes is allowed.
- Place a soft surface (mat, rug) under the knuckles until they get used to it.
General rules
The effectiveness of the work depends on the following aspects:
- The load on the chest muscles depends on the width at which the arms are spread.
- The closer the hands are, the more active the triceps work.
- To increase the load, it is allowed to use one hand.
- To reduce the load, the emphasis is not on the socks, but on the knees.
If you take into account the rules prescribed above when building a workout, then the result of the classes will not be long in coming. In this case, the use of additional devices is not required. Keep in mind that in the process of push-ups, the back should be flat, and the pelvis should be in line with the body.
Execution technique
Push-ups on the fists should be performed in compliance with a simple technique. Key points do not differ from the classic version. The main difficulty is to correctly set the hands and focus on the knuckles of the middle and index finger. It is allowed (only partially) to connect the ring finger to the work.
The process looks like this:
- Take a position on the floor (lying down). Feet are allowed to rest against any surface (this guarantees the fixation of the body). Place your fists on both sides of the body (slightly wider than your shoulders) and keep them perpendicular.
- Release the air and at this moment tighten the muscles of the arms and chest to lift the body. Keep your body straight. It is correct when one line is formed during the exercise: legs, buttocks, back, head.
- In the process of lifting, the muscles of the press also work.
- Inhale and lower your body to the floor. It is impossible to touch the surface with the chest - leave a gap of 3-5 centimeters.
The number of sets and repetitions depends on your goals. So, if the task is to strengthen the ligaments, increase endurance and do the maximum number of repetitions, then 3-5 sets are enough. If the goal is to accelerate muscle growth, then it is worth replacing the exercise on fists with the usual push-ups, but with additional weights. One option is to raise your legs on an object (a chair or a bench). But this method is the prerogative of experienced athletes, whose joints and ligaments are already hardened. The number of repetitions is reduced to 10-12 times.
Additional items to help
When performing the exercise, the use of additional items is allowed. But putting a bench, chair or bench under your feet is not the only trick. To increase the load, it is worth using weighting, the role of which is played by a pancake from a barbell, a weighting vest, a backpack or a bunch of books.
The principle of execution remains the same with the exception of a couple of points. So, the legs are set on the rise, which guarantees an increase in the load on the hands. It is not necessary to extend and strongly bend the body in an arc - it is desirable to maintain a straight line.
To stretch the pectoral muscles, professionals recommend doing push-ups between any objects, for example, two chairs. The advantage is that you can drop chest below the level of the hands and stretch it. To achieve the result, the chest must fall below the level of the hands. It is also allowed to use additional weighting agents, which will make the stretching better.
Variations
There is an opinion that push-ups are a monotonous exercise in which there is no opportunity to show imagination. This is wrong. Athletes have developed options that guarantee the development of additional muscle groups. The most popular methods include:
- Push-ups in a standing position. A feature is the connection to the work of the upper part of the torso - trapezoids and deltas. To perform the exercise, no additional devices are needed. It is enough to do 12-15 repetitions (3-4 sets) 3-4 times a week to achieve an increase in the shoulder girdle. The execution technique is simple:
- Bend over and place your hands shoulder-width apart. Here it is better to rest with your palms to ensure balance. Over time, when self-confidence comes, it is allowed to perform on fists.
- Push your feet off the floor and stand vertically upside down. Put your feet on the wall.
- Try to keep your body and legs straight throughout the exercise.
- When performing repetitions, look not at the floor, but directly.
- Go down slowly until the top of your head touches the floor and rise in the same rhythm.
- The slower the work is carried out, the more actively it develops shoulder girdle and the lower the risk of injury.
At correct execution work trapezium, supraspinatus and deltoid muscle, upper chest and others.
- Narrow stance. This option is a chance to pump triceps and partially leave deltas and chest under load. The fists are on the floor, the lowering is done slowly, and in the upper position the triceps must be strained to the limit. Watch your hips - they should not sag. The scheme is as follows:
- Keep your body straight.
- Get into the starting position.
- Hands are opposite the central part of the sternum.
- Lower your body as you inhale.
- As you exhale, fully straighten your arms.
- On one hand. It is almost impossible to perform such an option on fists. The reason is that the open palm provides balance. Benefits of exercise - increased stamina, strengthening various groups muscles (triceps, chest, shoulders). Ligaments receive a special load. To perform, it is important to find balance, correctly set the legs. The wider they are, the easier it is to do push-ups. Over time, the legs come together, which guarantees a perfect technique in 2-3 weeks. Straighten your knees - they should not participate. Keep your lower back tight, do not lift your pelvis. The free hand should be behind the back.
Results
Now you know why such push-ups are necessary and what such training gives. It remains only to include the exercise in the program, choose the execution option and follow the advice from the article.
Push-ups are an exercise that will always be in trend, all men should be able to perform it. There are many varieties of exercise, and we recommend mastering them and becoming a real pro.
Push-ups on fists: benefits
Exercise gives additional load on muscles and joints, so if you can easily cope with classic push-ups, it's time for you to master the harder option. It will increase the load on the chest, shoulders, triceps and forearms.
What is the benefit of exercise:
- Makes the wrists stronger, you have to watch them and keep them straight. The pressure on them increases, so you train them. On impact, you can easily twist your wrist, but by regularly doing push-ups on your fists, this will not happen.
- Forearm workout. When you perform, the forearm muscles contract, you feel stable and balance on a smaller area of \u200b\u200bthe fist.
- Chest and triceps. You should keep your hands directly under your shoulders. In traditional push-ups, the arms are spread slightly wider than the shoulders. This way you train the muscles of the chest and triceps.
Push-ups on fists from the floor: what do they give?
Many are interested in what is special about them and how they differ from standard push-ups? In fact, there is a difference, and a significant one, thanks to them you increase the strength and endurance of the hands, as well as the wrists, strengthen the joints and tendons.
Exercise gives a load on such muscles:
- Internal and outer part pectoral muscles
- Triceps
- Delta
- forearms
In fact, the technique is not much different from the classic version, you just need to clench your palms into fists and place them correctly. Alas, many men do not know how to perform push-ups even in the classical way. If you are one of them, first you need to master the usual technique and only after that proceed to push-ups on your fists.
Lie on the floor and put your feet on the wall, so you will fix the body as much as possible, which will facilitate the execution. Watch your fists, they should be completely closed, then lean on the floor with them. You will feel that most of the load goes to the middle fingers of the fists.
It's okay if your knuckles hurt for the first few workouts. Gradually, they will get used to this kind of load, and you will perform the exercise without pain and discomfort.
Now spread your arms as wide as possible and bend them at the elbows, lowering the body. At the bottom point, you can linger or vice versa, as quickly as possible rise on straightened arms to the starting position.
When doing push-ups, do not forget that your back should be perfectly straight, in no case do not bend it. Do not relax for a second until you have completed the maximum number of repetitions. Do not jerk your torso, only your arms are in motion, and nothing else, the body is stretched like a string. Of course, at first it will be difficult to perform push-ups on fists, but after a month or two you will completely improve the technique.
Try to gradually increase the load. For example, if today you did 10 push-ups, next time do it 12-15 times. But you also need to monitor the quality of the performance - it is better to do 10 perfect push-ups than 15 poor-quality ones.
In order to make push-ups easier, do not forget to train in the gym. By increasing your strength you will achieve much great results You can't limit yourself to one exercise.
How many?
And how many repetitions and approaches should be performed ideally? In order to increase volume and muscle mass, enough 12-15 repetitions, 3 sets. To increase endurance - 15-25 reps, 3-4 sets.
