Push-ups on the floor with fists - strengthening the hands correctly

Push-ups with fists are often used in martial arts for striking. This difficult exercise perfectly helps strengthen the hands, hardens the striking surface of the fists, and helps develop endurance and overall muscle strength. But doing push-ups with fists is useful not only for those who practice martial arts, but also for other athletes. Including such an exercise in your program will help diversify your workouts, increase the range of motion and ensure the achievement of the desired results. It is only important to master the correct exercise technique.

Features and benefits of fist push-ups

Push-ups on the floor with fists are more difficult than push-ups on a full palm, and you should move on to them only if you have fully mastered the technique of classic push-ups.

Since this exercise puts a lot of stress on the finger joints and tendons of the hands, do not perform it without proper training, as this can lead to various injuries.

When it comes to the benefits of fist push-ups, it is worth noting the following benefits of the exercise:

• Strengthens the ligaments and joints of the hands.
• They help secure the striking surface of the fist and stabilize its position during impacts.
• Reduces pain sensitivity in the knuckles.
• These push-ups work the muscles well. By increasing the range of motion, the muscles are trained better than with simple push-ups. You can vary the load depending on the position of your hands.
• Exercise increases endurance and explosive muscle power.
• Fist push-ups also train balance and muscle coordination.

First you need to learn how to do push-ups on a soft surface, which can be used as a gymnastics mat or rug. It is important to increase the load gradually:

• First, you should perform push-ups with emphasis on your knees, and when your hands adapt to the load, begin to rest on your toes.
• Use a soft surface until the skin is sufficiently rough.

There is no clear answer to the question of how best to do push-ups: on your fists or on your palms, despite the fact that the second option is considered more difficult and, accordingly, more effective. It all depends on the level of preparation: always start with the classic version. And in the future, it is better that the training program includes different variations of push-ups.

If we talk about why it is better to do push-ups with fists, then it is worth noting their positive effect on the position of the fist during impacts, so for those who practice martial arts, this is a very useful exercise. It will also help increase striking power, strengthen the skin on your hands and knuckles. But, of course, remember the possible risks, so it is recommended to practice on a soft surface first.

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:

1. Standing push-ups. A special feature is the connection to the work of the upper torso - trapezius and deltas. To perform the exercise, no additional equipment is 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 technique is simple:
   • Bend over and place your hands shoulder-width apart. Here it is better to rest your palms to ensure balance. Over time, when confidence in one’s abilities comes, it is allowed to perform it with fists.

   Push your feet off the floor and stand upright with your head down. Place your feet against the wall.

2. Try to keep your body and legs straight throughout the entire exercise.
3. When performing repetitions, look straight ahead rather than at the floor.
4. Lower yourself slowly until the top of your head touches the floor and rise at the same rhythm.
5. The slower the work, the more actively the shoulder girdle develops and the lower the risk of injury.

When performed correctly, the trapezius, supraspinatus and deltoid muscles, upper chest and others work.

6. Narrow hand position. This option is a chance to pump up the triceps and partially leave the deltoids and chest under load. The fists are on the floor, the lowering is done slowly, and in the upper position the triceps need to 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.

7. The hands are located opposite the central part of the sternum.
8. Lower your body as you inhale.
9. As you exhale, straighten your arms completely.
10. On one hand. It is almost impossible to perform this option with fists. The reason is that the open palm provides balance. The benefits of the exercise are increasing endurance, strengthening various muscle groups (triceps, chest, shoulders). Ligaments receive special stress. To perform it, it is important to find balance and position your legs correctly. The wider they are, the easier it is to perform push-ups. Over time, the legs come together, which guarantees perfect technique after 2-3 weeks. Straighten your knees - they should not be involved. Keep your lower back tight, do not lift your pelvis. Your free hand should be behind your back.

Fist push-ups: what muscles work?

Of course, the main answer to the question of what push-ups on the floor with fists gives is effective muscle development. The following muscles work when performing this exercise:

• The muscles of the chest, shoulders, and arms, which are responsible for rotating the humerus, arm movements, and lifting heavy objects, are actively worked out.
• The biceps are also involved, and the exercise helps keep them toned.
• The deltoid muscles are worked.
• Also, when performing the exercise, the abs are used. As a result of regular push-ups, the gluteal muscles become strong and elastic.

For women

There are three main bonuses that the weaker sex receives from such exercises.

1. Beautiful breast shape is guaranteed. If the exercise technique is fully followed, then regular exercise will return the breasts to excellent shape after childbirth and breastfeeding. 2. Daily exercise helps in losing weight, which is so often important for all women. 3. A beautiful tummy will be worthy of praise from the opposite sex.

Push-ups on fists: technique of execution

It is important to know how to do push-ups with your fists correctly. In fact, a large number of points in the technique of performing the exercise are characteristic of simple push-ups. It is important to place your fists on the floor correctly. It is necessary to rely specifically on the striking surface, namely on the index and middle fingers. The ring finger may also be partially involved in the work - everything is determined by the individual structure of the hand.

Let's look at how to do push-ups with your fists in detail:

• Lie down on the floor. Your toes can rest against the wall to help prevent slipping. Place your fists on both sides of the body. They can run either parallel or perpendicular to the body.
• As you exhale, force yourself upward. In this case, the body must be absolutely straight and form one straight line with the legs. Try to tighten your abdominal muscles as much as possible.
• Inhaling, slowly lower yourself almost to the floor. It is important to leave about five centimeters between your chest and the surface.

The number of repetitions of the exercise and approaches will depend on why you decide to do push-ups with your fists. If the goal of the workout is to improve endurance, strengthen joints and ligaments, then do 3-4 half moves , each of which will include as many repetitions as you can do to the maximum.

If you want to achieve maximum muscle growth, then in the question of how to do push-ups on your fists or on your palms, it is better to pay attention to the second option, but with weights. You can also raise your feet from the floor onto the bench. But keep in mind that this option is suitable for athletes who already have some experience and who have sufficiently trained ligaments and joints. If your goal is to build muscle, then about 8-12 repetitions per set will be enough.

General rules

The effectiveness of the work depends on the following aspects:

• The load on the chest muscles depends on the width at which your arms are placed.
• The closer your hands are, the more active your triceps work.
• To increase the load, you are allowed to use one hand.
• To reduce the load, the emphasis is placed not on the socks, but on the knees.

If you take into account the rules described above when constructing a workout, the result of the training will not be long in coming. In this case, the use of additional devices is not required. Please note that during push-ups, your back should be straight and your pelvis should be in line with the body.

Contraindications and precautions

When performing any exercise, you need to consider possible risks. To ensure that the benefits and harms of push-ups on your fists are exactly what you expect, take into account possible contraindications. Refrain from exercising if you have recently suffered injuries to your shoulders, wrists, or elbows. Also be careful if you have problems with the spine, poor coordination and excess weight.

To make the exercise as effective and safe as possible, follow these recommendations :

• As already mentioned, it is better to practice on a soft surface first so that your fists can strengthen and prepare for further stress.
• You can rest your feet against the wall to stabilize your body as much as possible and make the exercise easier.
• Watch your fists. Let them be completely closed. Most of the load will be placed on the middle fingers.
• When you first workout, your knuckles may hurt. This is fine. Over time, they will get used to the stress, and the discomfort will pass.
• When doing push-ups, remember that your back should be straight. Don't bend it.
• Don't relax until you've completed the required number of repetitions. Keep your muscles tense - this will improve the effectiveness of the exercise.
• Don't jerk your body. All movements should occur only with the hands. The body should be straight and taut, like a string.
• To master this complex exercise, 1-2 months of regular training will be enough for you. It is recommended to increase the load over time. Increase the number of repetitions, but also keep an eye on the quality.
• Don't forget to complement push-ups with other strength exercises. This will help improve your strength and give yourself an all-round challenge.

Why do you need exercise?

So, what do push-ups on fists give, let's list:

• Higher load compared to the traditional type of exercise;
• Securing the impact plane of the fist;
• Increased explosive impact power;
• Decreased sensitivity in the knuckles;
• Strengthening the hands and joints of the shoulder girdle;
• Developing a sense of balance.

Based on all of the above, the advantages of push-ups with fists will be especially appreciated by fighters of various types of martial arts, which require punching power and strong hands.

Push-up program from scratch for beginners

We present a working scheme that helps you reach 100 repetitions per set from one repetition per set. The program is designed for 12 weeks. In the first weeks, the body does not experience heavy stress. This allows beginners to strengthen their muscles. Pause between sets for 1 to 3 minutes. Pauses between sets of 1-2 minutes are necessary to normalize breathing and restore ATP reserves in muscle cells. This push-up program also promotes muscle growth.

The main thing is to perform the presses efficiently, and not quickly. If you cannot complete an exercise, give yourself a break of 1-2 days and do it again. If you do more than one push-up, start with as many push-ups as you can do.

In three months you will be able to do 100 push-ups in one set. After this, you can move on to more complex programs, or keep yourself in shape by going through the exercises of the last two weeks again.

Expander

This exercise is designed to develop your hand and fist strength. The knuckles won't get stuffed, but the fist will be strong. Buy several resistance bands and distribute them in places you frequent. Options could be:

• car glove compartment;
• computer desk;
• kitchen;
• working space;
• clothing pockets.

The rings should be of different thicknesses. Include rubber balls and hard resistance bands in the process. Squeeze the machine at the slightest opportunity, and your fist will turn into a tight lump of muscle. Breaking it on someone's jaw would be problematic.

Nuances

For beginners there are some additional tips. Firstly, in the first week you need to put a blanket or towel under it. You need to understand the benefits of fist push-ups. Meanwhile, the skin will become rougher, the muscles will become toned, and the bones will get used to the stress. After searching for the required program and composing it correctly, you need to understand how this exercise differs from the usual one.

To prevent the formation of calluses, gloves are purchased. They are black and have special pads in the right places. They are also used for gymnastic exercises or special training on outdoor horizontal bars.

To fully comply with the technique, you will first need to rest your feet directly on the wall. The emphasis in the fists is on the index and middle fingers. The little and ring fingers are relaxed. The body is motionless and the slightest movement either stops execution or is canceled.

Observing these nuances, even at the beginning, will ensure that beginners understand what is swinging. Push-ups that target the muscles in your arms and shoulders will make them very sore in the first three weeks. Result upon completion. Athletes regulate the load themselves.

It is almost impossible to replace such an exercise. There are several groups using such resources. Only pull-ups are close in load.

Kinds

The variety of exercises is very high. Let's highlight the most common and popular methods. — push-ups from the floor with alternating changes of fist and palm; - with good physical fitness, perform push-ups with clapping while jumping; - push-ups on one fist, the second hand is hidden behind the back at this time; - push-ups with legs thrown back; - you can perform exercises with alternating fingers and fists; - push-ups on an uneven surface: one hand on a lower level, and the other, respectively, on a higher level.

Hitting the wall

If you don't have a backyard because you live in an apartment building, don't fret. A good analogue of a makiwara would be a wall and a stack of paper sheets attached to it. The technique was invented in Shaolin and tested by centuries of training. Here's what you need to do:

1. Look for a solid wall (concrete or brick).
2. Secure a pack of newspapers at approximately your height (the thickness should be 8-9 centimeters). Telephone directories are well suited for these purposes.
3. Apply a series of blows on the paper with one hand at a third of the force, then change your hand and do the same (60-80 blows are enough).
4. Repeat these steps daily (worn sheets should be replaced).

Important! Beginners are recommended to spend at least 5 minutes stuffing the knuckles using the described method. It will be difficult if you're not used to it, but you can't stop. Warrior monks are able to perform the exercise for two hours without a break.

Digging in rice

Andre Ward, an undefeated American professional boxer, uses this ancient technique borrowed from martial arts in his training. Nowadays, in boxing gyms, you can increasingly see a plastic bucket or basin filled with rice one-third full. Algorithm of actions:

1. Fill the container with rice.
2. Having connected your straight fingers into a pinch, begin to systematically immerse them in the grain.
3. Work with both hands.
4. Taking out your palms, squeeze a handful of rice into them. Squeeze the grains and release - this will allow you to further train your brush.
5. Repeat the procedure many times.