Fist Push-Up
Build serious wrist strength with Fist Push-Ups! A challenging variation that engages different muscles. Try it today!
The Fist Push-Up is a compound exercise that mainly works the chest and triceps, with help from the shoulders and core. No equipment needed: it uses just your bodyweight.
Fist Push-Up Muscles Worked
Primary
Chest (pectoralis major, sternal head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Abdominals (rectus abdominis)
Fist Push-Up Variations and Alternatives
How to do the Fist Push-Up
Starting Position:
Begin by kneeling on the floor.
Place your fists on the ground shoulder-width apart.
Your wrists should be straight, and your fists should be in line with your shoulders.
Body Positioning:
Extend your legs behind you, balancing on your toes.
Your body should form a straight line from your head to your heels.
Keep your core tight to maintain stability.
Lowering Phase:
Inhale as you slowly lower your body towards the floor by bending your elbows.
Keep your elbows close to your body as you descend.
Lower yourself until your chest is just above the ground.
Pushing Phase:
Exhale and push your body back up to the starting position by straightening your arms.
Focus on using your chest and triceps to drive the movement.
Ensure your body remains in a straight line throughout the movement.
Repetitions:
Aim for 5-10 repetitions to start, resting as needed.
Gradually increase the number of reps as you gain strength and confidence.
Tips for Beginners:
If the standard fist push-up is challenging, you can perform the exercise with your knees on the ground for an easier modification.
Focus on maintaining good form rather than completing many repetitions.
Keep your head in a neutral position, looking slightly ahead of you rather than down.
Fist Push-Up FAQs
What muscles does the Fist Push-Up work?
The Fist Push-Up mainly works the chest and triceps, with help from the shoulders and core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Fist Push-Up?
None. The Fist Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Fist Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Fist Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Fist Push-Up variations and alternatives?
Similar exercises include the Body Up, Clock Push-Up, Finger Push-Up and Half Push-Up Max Rep.
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