What is the best thing to push up: on fists or palms?

The benefits of push -ups on fists and palms.

Content

Push -ups on fists and palms differ significantly in the technique of execution. This is due to the redistribution of the load during the exercise. In this article we will tell you how best to push up in your hands or fists.

Is it more useful to push up on fists or on your palms?

In general, any kind of bench press until they arrange you. The load should be strong enough, in order to improve muscle condition. As soon as you gain sufficient experience, you pump the muscles well, it is necessary to gradually complicate the manipulation, since they can worsen or enslave the muscles.

It is more useful to push up on fists or on the palms:

Very often, novice athletes use charging on the palms. This type of bench press is considered simpler, since the load is distributed throughout the palm. In this case, the support is carried out on the joint, in the area of \u200b\u200bthe click of the palm, as well as the wrists.
An insignificant load is on the joints of the fingers. However, in most cases, people involved in martial arts, as well as boxing, often resort to other manipulations, which allow not only to pump up biceps, triceps, but to strengthen the joints of the fingers.
The fact is that the joints on the fingers can also cause the development of injury. This area must be paid a lot of attention, strengthening it. For these purposes, they usually use the striking of the bag, with tightly closed fingers.
However, you can combine pleasant with useful, and use the option instead with closed fingers. During the manipulation, the support is carried out not in the palm of your hand, but on the compressed joints of the fingers. This allows them to strengthen and minimize the possibility of trauma during fights.

What is the best way to push up on fists or palms?

Advantages of push -ups on fists:

Strengthens the ligaments, as well as the joints of the hand.
Improves the condition of the shock surface of the joints, stabilizes its condition during battles, when delivering strikes.
The pain threshold of the joints of the fingers rises. That is, sensitivity in this area becomes less.
Increase in muscle strength, increasing their endurance
Improving coordination of movements and accuracy of muscles. The fact is that when performing a bench press on closed fingers, there is a significant load, pressure on the brushes and ligaments.
Improves the condition of large breast muscles and triceps. If at the same time the amplitude of movements increases, this will make it possible to train muscle tissue more effectively than when using standard classes on straight hands.

Please note that when changing the position of the fists that can be placed vertically or horizontally, the accent of the load also changes.

How to learn to push up in fists from scratch?

To do this, initially lean on your fists, but take the emphasis on the fingertips, but on your knees. Only after the joints of the fingers are accustomed to pressure, can one gradually move on to the support for socks.

How to learn to push up in fists from scratch:

To get started, use a soft surface, for example, a mat, a rug. Only after the skin becomes rough enough, you can proceed to classes, without the use of soft litter and mats.
The technique is the same as when performing a bench press on the palms. However, it is necessary to put the brushes correctly. In order to train the joints of the fingers and prevent damage during battles, it is necessary to put the joints on the floor, on the working part, which is in contact with the enemy.
Try to mainly the entire load is redistributed to the middle and index finger. If it hurts very much, you can throw the load and the nameless.

How to push up in fists?

In order to learn how to perform bench press on fists, you must adhere to simple rules. At the very beginning, do not try to squeeze your fingers. It is best to increase the load gradually.

How to push up in fists:

It is necessary to take the starting position. To do this, just lie on the floor. In order to make it convenient to carry out charging, you can rely on the wall, which prevents slipping.
On the sides of the case, it is necessary to put fists, in parallel or perpendicular to the spine. It depends on what muscles you want to train. Try to breathe right when performing the bench press.
Usually, the body up is raised up by exhalation. Please note that the case should be at the same level with the legs and other muscles. That is, align the body with absolutely a cavity, try to strain the muscles of the abdomen, they should also be involved.
When you take a breath, you can sink to the floor, but at the same time do not in contact with it, and do not go completely. It is allowed that the chest may touch or not reach the floor by about 5 cm.
The number of approaches depends on what you want to achieve and what you train. It is best to divide the total number of classes into 3-4 approaches. If you use bench press on closed joints to improve muscle growth, then this charging is not the best option.

Is it useful to squeeze in fists?

The complexes with work on the palms, but with additional burden, will be more effective. One of the options for performing such charging is during classes, raise your legs on a bench or bar.

Is it useful to squeeze in fists:

How to put fists correctly during class? Indeed, this is a very important aspect, since changing the position of the hands enhances the load on certain muscles. If you place your brushes In parallel, when the thumbs will look forward, and the elbows are pressed to the sides while driving, a large load is on triceps or shoulder muscles.
But if you make a wide grip, while the thumbs look inside. If during the bench the elbows are spread to the sides, the load is transferred to the chest muscles.
It is in the area of \u200b\u200bthe pectoral muscles that you must feel tension and stretching. If you put the brushes with your thumbs out, the load will be on biceps.

If you want to use the maximum load, then alternate the position of the hands and fingers. If you want to achieve the development of breast muscles with the help of a bench press on fists, then it is best to use special stops for this.

Why squeeze in fists?

Initially, this type of bench press is used by athletes engaged in boxing, martial arts. The main goal is to strengthen the joints of the fingers, and reduce the number of injuries in subsequent battles.

Why squeeze in fists:

This is not the only way that helps to make the skin in this area more dense, rough. You can engage in striking the bag. This type of bench press should not be used as a complicated option on the palms.
In principle, the muscles are involved exactly the same as during the bench press. The pressure of pressure, as well as muscle tension is little different. This is an opportunity to harden and develop the flexibility of the palm, while strengthening the joints.
By varying the position of the hands, you can achieve various stress on biceps and triceps, as well as the muscles of the shoulders.
It is mistaken that charging on fists is more productive, complex, more loads muscles. It all depends on what needs to be pumped and which muscles are loaded.
The fact is that the pressure that is on the muscles of biceps, triceps and shoulders are almost the same, such as with bench press on the palms. The main difference is the tension in the brush area, as well as the joints of the fingers. If you do not strive to strengthen this area, do not engage in boxing or martial arts, then you can safely give preference to bench press on your palms.
Of course, the bench press on fists is much more difficult, because painful sensations in the area of \u200b\u200bthe brush may appear. At the same time, the tension of the muscles of biceps and triceps does not change.

There is a category of men who are contraindicated to engage in exercises on knuckles. This is due to a possible deterioration in health. Therefore, it is worth abandoning such procedures if there are open wounds on the limbs that did not heal. It is worth limiting himself if there are scars in the area of \u200b\u200bbends and joints. Such physical activity is not allowed with inflammation of the joints, arthritis, bursitis. Often it is observed due to severe blows and damage to the joint bag. Therefore, any loads in this area are prohibited. In case of injuries to complete recovery, this kind of exercise is prohibited.

This type of physical activity is often combined with others, and it is used exclusively in a complex or fluently, ignoring the benefit. However, Steve Spirers chose another direction, and decided to write a full -fledged book about such classes. In his opinion, this is a separate type of physical activity, which is strong enough and serious, as for beginners. That is why he recommends initially to master the simplest technique, with an emphasis on the open brush, and only then resort to compressing his fingers. He really believes that this is a unique lesson that allows you to put great power in the eastern martial arts, and with minimal consequences. Indeed, very often the joints suffer from the fighting, because of their unpreparedness.

He believes that the best option is the alternation of classes that allows you to develop various muscles. The most interesting thing is that in the course of such exercises, the load on the muscles of the abdomen, as well as the gluteal muscles, intensify. As a result of this, the stomach, as well as the buttocks, become more elastic. That is, in this way the effect is achieved not only regarding the power of impact in martial arts, but in general the athlete’s physical condition improves.

To get good results, it is best to vary the position of the hands during this charging. An ideal option will be the alternation of the bench press on one hand, the position of fists and palms. You can also change the position of the thumbs during push -ups. Thus, different muscle groups will train.