Push-ups on fists, contrary to the opinion of some individuals, are extremely useful for shaping the correct position of the fist, for strengthening the muscles of the forearms and tendons of the hand, and for increasing the rigidity of the striking surface of the metacarpal bones. Push-ups on fists are very popular among adepts of various martial arts.
Instructions
Step 1
Classic hard-floor push-ups on fists will be so unusual and painful for beginners that they can hardly do push-ups at least once. In this case, the development of push-ups should not start from a hard floor, but from a carpet, a folded towel or from a gymnastic mat. Or start pushing up from the wall, gradually increasing the distance between the body and the supporting surface.
Step 2
There are two main types of push-ups on the fists: with support on the phalanges of the index and middle fingers and with support on the phalanges of the middle, ring and little fingers. Representatives of various martial arts reasonably believe that the first option gives the greatest effect: the bones of the first two fingers are anatomically stronger and, when struck against a hard object, have the least risk of injury.
Step 3
In many schools and martial arts sections, beginners are immediately forced to do push-ups on their fists from a hard floor due to the lack of gym mats or other soft surfaces. However, at first, it is allowed to do push-ups with the knees resting on the floor. It was noticed that in this case the metacarpal bones are strengthened by the 5-7th workout, and the painful sensations completely disappear.
Step 4
In order to quickly accustom your fists to support on a hard surface, you can additionally hold the position of the support lying with support on your fists. However, strengthening the fists is not a matter of one day, and excessive fanaticism can lead to various kinds of injuries.
Step 5
During push-ups, the shoulders, back, pelvis and legs should be in the same plane. While lowering the body, inhale, while lifting, exhale. At the top of the push-ups, the arms should be fully extended. At the lowest point, the chest should fall as low as possible, but it does not have to touch the floor surface.
Step 6
Unlike palm-supported push-ups, fist push-ups are higher than floor level. The range of motion and the load on the pectoral muscles are greater. Therefore, the maximum number of push-ups on fists for everyone is somewhat less than the record in ordinary push-ups.
Step 7
Depending on the position of the fists, the load on different muscle groups can be changed. If you place your fists across your body at chest level, the load on your chest muscles will increase. If you put your fists along the body closer to the pelvis, the load on the triceps and latissimus dorsi will increase.
Step 8
Training in push-ups on the fists causes the bones of the index and middle fingers to increase slightly. It is on this basis that you can guess a trained karateka. For the same reason, push-ups on fists are not recommended for girls and women - hands lose their feminine fragility.
