Monday, May 23, 2011

How To Do Inclined Knuckle Push Ups



In the latest installment of my push up series, I'm going to show you how to do inclined knuckle push ups (otherwise referred to as the inclined fist push ups). Since you've been following this blog, you know that body weight exercises are excellent for developing functional strength. The convenience of body weight exercises is that you don't need any equipment and they can be done just about anywhere. As for the fist push up, there benefits are endless.

The inclined knuckle push up is an incredible compound exercise because it:

  • strengthens chest muscles
  • strengthens biceps
  • strengthens triceps
  • strengthens wrists
  • strengthens knuckles
  • strengthens back muscles
  • strengthens core muscles

This is an exercise that you should add to your fitness routine. Next, I'm going to show you how to do them.

How to do Inclined Knuckle Push Ups

In this exercise I'm doing inclined knuckle fist push ups. For this exercise you'll need a chair, bench, or steps to serve as an elevated platform. Place both feet on the platform, the balls of your toes should be touching it. Extend your legs behind you. Make two fists and put them knuckles down on the floor. Make sure that your fists are shoulder width apart. Keep your body in a straight line while keeping your abdominal muscles tightened. Now, using your chest and biceps, push up from the floor. Hold for a second then lower yourself to within an inch of the floor. Do ten reps per set, you can stop after five sets.

Knuckle push ups can be tough if you've never done them before. But stick with it. Each week increase the number of repetitions by ten. In other words, for the first week do fifty reps, the second week do sixty fist press ups and the third week do seventy. This exercise is challenging; it makes you stronger while boosting your endurance and stamina. Keep them up and you'll notice a strength carryover to your bench press.

Now I want to give you a head ups: summer is barely one month away. It's going to be here before you know it. The only way to be in shape by the time it comes is to start training. Now is a good time.

"Great Chest and Whole Body Workouts: How to do Inclined Knuckle Push Ups" copyright 2011 Great Chest and Whole Body Workouts. All Rights Reserved.