Fist push-up
Chestintermediaterepsno equipment
A push-up done on closed fists, with the knuckles on the floor, the palms facing each other and the wrists straight, with the fists about shoulder-width apart. Use a mat or a folded towel under the knuckles; they have little natural padding and can hurt at first. If the wrist folds under your weight you risk a sprain, so it suits people with strong, stable wrists. Easier on the knees, harder with the feet raised.
How to do it
- Make a fist with each hand, keeping the thumb outside the fist. Set the fists on the floor about shoulder-width apart with the palms facing each other and the wrists straight. Use a mat or folded towel to cushion the knuckles.
- With the arms straight, walk the feet back until the body and legs form one straight line. Brace the abs, lengthen the neck and tuck the chin.
- Bend the arms and lower the chest to within about an inch of the floor, keeping the head and hips from dropping, the upper arms close to the sides and the wrists straight.
- Push back up and repeat.
Muscles worked
Main: chest, triceps, shoulders
Supporting: abs, forearms