What To Know
- The main difference between fist push-ups and palm push-ups is the position of your hands.
- In addition to the basic fist and palm push-ups, there are a number of variations that you can try.
- Here are a few tips to help you get the most out of your push-ups.
When it comes to bodyweight exercises, push-ups are a staple. They’re a great way to work your chest, triceps, and shoulders. But did you know that there are two main ways to do a push-up: with your fists or with your palms?
What’s the Difference?
The main difference between fist push-ups and palm push-ups is the position of your hands. With fist push-ups, your hands are clenched into fists, and your knuckles are on the ground. With palm push-ups, your hands are flat on the ground, with your fingers spread out.
Which Is Better?
There is no definitive answer to the question of which type of push-up is better. Both fist push-ups and palm push-ups have their own benefits and drawbacks.
Fist Push-Ups
- Benefits:
- More challenging than palm push-ups
- Works the forearms and wrists more
- Can help to improve grip strength
- Drawbacks:
- Can be uncomfortable on the knuckles
- May not be suitable for people with wrist injuries
Palm Push-Ups
- Benefits:
- Easier to do than fist push-ups
- More comfortable on the wrists
- Can be done on a wider variety of surfaces
- Drawbacks:
- Not as challenging as fist push-ups
- May not work the forearms and wrists as much
Which Should You Do?
Ultimately, the best type of push-up for you depends on your individual fitness level and goals. If you’re new to push-ups, start with palm push-ups. Once you’ve mastered those, you can try fist push-ups if you want a greater challenge.
Variations
In addition to the basic fist and palm push-ups, there are a number of variations that you can try. These variations can help to target different muscle groups or make the exercise more challenging.
- Wide-grip push-ups: Place your hands wider than shoulder-width apart. This variation works the chest and triceps more.
- Narrow-grip push-ups: Place your hands closer together than shoulder-width apart. This variation works the triceps more.
- Plyometric push-ups: Explosively push off the ground and clap your hands together at the top of the movement. This variation is more challenging and works the power muscles.
- Decline push-ups: Place your feet on an elevated surface, such as a bench or step. This variation makes the exercise more challenging and works the chest and shoulders more.
Tips
Here are a few tips to help you get the most out of your push-ups:
- Keep your core engaged throughout the movement.
- Don’t let your lower back arch.
- Lower yourself until your chest is almost touching the ground.
- Push back up to the starting position, keeping your elbows slightly bent.
- Breathe out as you push up and inhale as you lower yourself down.
Final Note
Fist push-ups and palm push-ups are both effective exercises that can help you to build strength and muscle. The best type of push-up for you depends on your individual fitness level and goals. Experiment with different variations to find the ones that you enjoy the most and that challenge you the most.
Common Questions and Answers
Q: Which type of push-up is better for building muscle?
A: Both fist push-ups and palm push-ups can help you to build muscle. However, fist push-ups are more challenging and may work the muscles more effectively.
Q: Which type of push-up is better for burning fat?
A: Both fist push-ups and palm push-ups can help you to burn fat. However, plyometric push-ups are more explosive and may burn more calories.
Q: Which type of push-up is better for improving cardiovascular health?
A: Plyometric push-ups are more challenging and may improve cardiovascular health more than other types of push-ups.
