One of the great ways to keep your body in great shape can be push-ups on your fists, familiar from school. As a form of training, the knuckle stand is very common among the male population.

To the unprepared, the task will seem almost impossible. But if for some reason it’s uncomfortable for you to just do push-ups from a flat surface or you need exercises to develop the impact surface of your fists or strengthen your wrist joints, then push-ups on your fists are what you need.

Benefit or harm

Compared to regular push-ups, the benefits of push-ups with fists are undeniable.

The correct direction of the position of the fist develops;
Strengthens wrist bones
Strengthens the tendons of the hands
Due to the increased load, the forearms are strengthened
Hands are strengthened – the likelihood of their damage is reduced
Striking power develops
Reduced pain sensitivity when hitting a hard surface
Develop chest muscles
Increases endurance and strength
The pectoral muscle and triceps are worked out better than with regular push-ups.
Push-ups with fists will be useful if your joints are in good condition.

By types of push-ups from the floor on the fists are:

With a narrow, medium, wide, reverse, diagonal grip;
Execution intensity:
We exhale on the rise – these are slow;
Fast: inhaling, wring out several times;
Stepped: constant voltage;
Ragged: exercises are performed, knocking down the breath.
We follow the correct technique
Starting to exercise and not having sufficient preparation, the main thing is not to overdo it. After spending an extra couple of weeks, you will quickly come to the desired result, and if you get injured due to negligence, you will be forced to skip training. The skin on the hands at the beginning of classes is not accustomed to stress, so choose a gentle surface for them, preferably soft. A folded towel, a soft exercise mat or just a rug will do, it is important to avoid hard surfaces. After half a month, the skin of the hands will coarsen, and the pain will significantly decrease or disappear.
Exercises are performed by analogy with classic push-ups. Having taken a horizontal emphasis on the floor, lean on the knuckles of clenched fists, as well as your toes. Remember the correct position of the back, legs, shoulders, keep them straight. Going down – inhale, going up – exhale. Attention! The exercise should be performed according to age. Be attentive and consistent.

It is important to place your fist in the correct position while performing the exercise. We distribute the load over the knuckles of the first two fingers, that is, on the middle and index. It is wrong when the load is distributed on the knuckles of the last three fingers without loading the first ones.

The following position of the fists is allowed:

Perpendicular to the body or parallel;
thumb down;
With the thumb outward, the fist is perpendicular to the body, in this case we load the biceps the most.
The last two options are used quite rarely.

First, try doing push-ups using your knees, or just stand on your fists for a couple of minutes. Despite its apparent simplicity, this exercise in preparing the impact surfaces is quite difficult, especially for beginners. If you start exercising immediately without preparation, the non-keratinized surface of the skin will be damaged, training will stop there.

Types of exercises

After practicing, after a while you will surely feel some boredom. Here are a few different types:

To develop fortitude and put the body position necessary for striking, there is an option: a stand on fists – you can perform it while standing on one or two. Start with one minute, increase to several.
Using a punch: after pushing up, raise the fist of your right hand and hit it on the floor, push it up again – punch with your left fist.
Push up using one fist.
Roll on your fists using a wide stance.
Push up, changing the position of the palm / fist.
Alternate, pushing alternately on fists / fingers.
Standing on the fist of the left hand, push up on it, pushing off the floor, change hands, landing on the right fist.
This list does not exhaust all options. After practicing for a long time, you will come up with many different chips.