Finger, fist and palm push-ups – which are more useful for upper body pumping?

Finger, fist and palm push-ups – which are more useful for upper body pumping?

Each type of this exercise will develop a specific skill set.

Fitness Trainer

Push-ups are a basic exercise through which you build strength and muscle for your upper body. It will make your pecs, triceps, shoulders, anterior cogs and abs more powerful and sculpted.

There are different types of push-ups: on fingers, fists and palms. Each type is good in its own way. With regular training, the volume of muscles, explosive strength of the hands, the speed of impact, the power of hands and fingers increase.

What is important to know about push-ups?

The main nuances are the angle of bending and the direction of the elbows. When you go too low and too fast, the shoulder joints get overloaded. Elbows should be slightly pressed against the body, and their angle at the bottom point should be 90 degrees.

Push-ups on the fingers

This is the most difficult kind. In push-ups on the fingers, the load goes to the muscles of the hands, fingers and forearms. Such push-ups play an important role in contact sports, where you need a powerful grip and a strong fist. The exercise will also help you work with heavy weights in the gym. If you find it difficult to do push-ups on your fingers, start with a fingerstand in a plank, gradually increasing the time and adding a couple of push-ups.

Fist push-ups

These are used by all athletes who are involved in martial arts. This type of push-ups helps in setting punches, strengthens the hands, trains the striking surface of the fist. Your task is to put your fist closer to the torso. In this position, the main load is on the triceps.

Push-ups on the palms

The classic type, where the triceps, shoulders and pecs are most actively involved. These push-ups are less specific, so they are suitable for beginners to improve general fitness and harmonious development of the triceps, delts and pecs.

What are the advantages of this exercise?

• No special equipment is required.
• The risk of injury is minimal.
• Involves several muscle groups.
• Effective for beginners and high-level athletes.
• Results are noticeable in the first month of training.
• Strengthens the cardiovascular system.
• Increases the speed of impact.
• Endurance increases.

How to correctly perform classic push-ups?

Technika

• We stand in a supine position. We keep the body torso flat. Neck, back and hips are on the same line. Legs together.
• Distribute the load on the entire surface of the palms and fingers.
• On an inhalation gently lower to the floor, bending the arms at the elbows to an angle of 90 degrees. The press is tense.
• On the exhalation, unbend the arms and rise to the top point.

Which push-ups are healthier?

It’s impossible to say that one type is healthier. Each one is needed for its own purpose, but if you want to get a 100% effect from push-ups, start with push-ups on your palms, then on your fists and then master push-ups on your fingers. With different variations of push-ups, your muscles will continually grow and your body’s functional abilities will become more diverse.