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Also known as: Fist pushup.

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Technique

  1. This exercise requires a firm fist, straight wrist alignment, and a progression from softer surfaces (like mats) to build wrist toughness gradually.
  2. It offers a greater range of motion than standard Pushup, making it slightly harder.
  3. Make tight fists, position them shoulder-width apart and perform a standard Pushup, making sure to go all the way down until your chest slightly touches the ground.

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Muscles

Strength

Primary

  • Shoulders
  • Chest
  • Triceps

Secondary

  • Biceps
  • Forearms
  • Serratus anterior
  • Abs
  • Obliques
  • Pelvis
  • Anterior deltoid
  • Pectoralis major (clavicular head)
  • Triceps brachii (long head)
  • Triceps brachii (medial head)
  • Triceps brachii (lateral head)
  • Extensor carpi radialis brevis
  • Extensor carpi radialis longus
  • Extensor carpi ulnaris
  • Extensor digitorum
  • Extensor pollicis longus
  • Extensor indicis
  • Flexor carpi radialis
  • Flexor carpi ulnaris
  • Palmaris longus
  • Abductor pollicis longus
  • Flexor digitorum profondus
  • Flexor digitorum superficialis
  • Flexor pollicis longus
  • Serratus anterior
  • Rectus abdominis
  • External oblique
  • Internal oblique

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Joint movements
Elbowextension
Shoulderflexion forward
Wristflexionextension
trains stretches

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Progressions

e030

Deep pushup

Novice

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Regressions

e087

Pushup

Novice
w010

Thorough wrists warmup

Intermediate
e0zq

Knee diamond pushup

Novice
e0ts

Knee fingertip pushup

Novice
e08j

Knee wrist pushup

Novice
e08o

Palm raise pushup

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.