Push-ups from the floor on the fists - we strengthen the brushes correctly
Push ups are often used to strike in martial arts. This exercise perfectly strengthens the hands, tempers the shock surface of the fists, develops overall muscular strength and endurance. Even if you are not involved in martial arts, this type of push-ups will allow you to diversify your workouts and get a greater range of motion than the usual emphasis on the palm of your hand. Learning to perform the exercise correctly is not difficult if you pay due attention to the technique and do not rush anywhere.
What is this exercise for?
Push-ups on the fists from the floor are a bit more complicated than on a full palm, and it’s worth going over to them if the usual ones no longer suit you.
The inclusion of this exercise in the training program provides the following benefits:
Strengthening the joint-ligamentous apparatus of the hands.
Fastening the fist surface of the fist, stabilizing its position during impacts.
Decrease in pain sensitivity of knuckles.
Push-ups on the fists give a good load on the pectoralis major muscles and triceps. The increased range of motion allows you to train your muscles more effectively than with simple push-ups from the floor . The emphasis of the load can be shifted depending on the position of the hands.
Increased explosive strength of muscles and their endurance.
Training balance and coordination of muscle work.
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 benefit is doubtful.
To learn how to perform the movement correctly, it is worth following the principle of a gradual increase in load:
First, perform the exercise with emphasis on the knees, after adapting the hands to the load - go to the emphasis on the toes.
Use a rug, mat or other soft surface until the skin is sufficiently coarsened.
In fact, most of the moments characteristic of ordinary push-ups work in this case too. Place your fists on the floor correctly. It is necessary to rely on the shock surface, that is, on the index and middle finger. The nameless may also be partially involved - it all depends on the structure of the brush.
So, how to push your fists off the floor:
Starting position - lying on the floor. Toes can be abutted against the wall to prevent slipping. Fists should be placed on either side of the body parallel or perpendicular to the body.
As you exhale, push yourself upward with effort. The body is absolutely straight and makes one line with the legs, the muscles of the press are tense.
On inspiration, gently lower yourself almost to the floor. Between its surface and chest should remain about five centimeters.
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 approaches.
If you want to achieve maximum muscle growth, it is 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 to the greatest extent:
In a parallel position of the fists, when the thumbs are directed forward, and the elbows are pressed to the sides when moving, the emphasis is placed on the triceps or triceps of the shoulder.
When you use a wide grip and put your fists with your thumbs inward (this corresponds to a direct blow), the elbows diverge to the sides, mainly the pectoral muscles work. At the bottom, you should feel them stretching.
By expanding the brushes with your thumbs outward, you make the biceps work.
The benefit of the exercise will be maximum if you periodically alternate the position of the hands.
If the goal of your workout is to develop exactly the pectoral muscles, you can try push-ups on special stops. They also increase the amplitude of movement, but the brushes are less loaded.
Push up variations
Push-ups on the fists from the floor can vary in intensity:
One repetition per respiratory cycle (rise from the floor - exhale, lowering - inhale).
At fast pace, the maximum number of repetitions per cycle.
With static pauses. Pause for several respiratory cycles at the time of the greatest muscle tension.
Among the varieties of push-ups, you can apply:
Push-ups with the change of fists in the palm or fingers.
On the fist of one hand.
In Thai - with a leg lift. During the lifting of the body, the leg drops sharply, giving impetus to the movement.
To complicate the classic push-ups is only after you have learned how to correctly perform the basic version. Take your time, progress will be felt gradually. To get started, just try to stay focused, without experiencing discomfort.