wrist strengthing and different types of push ups

[risingdragon]

i was wondering if anyone can give me any wrist strengthing and different types of pushups to strengthing different parts of my arms like the triceps and biceps ect.

[GoldDragon]

You might wanna consider and start off with the regular way of pushups- and work your way up to the advance levels of pushups.

 

If you should do pushups that you cant do- it could require strain, and muscle pain in the wrist, hand, arm, and lower section of the back.

 

A safer mode you might wanna try instead is to do wall pushups.

 

Stand up against a wall- feet spread out ( horse stance) and push against the wall .

 

Try that for a few days, and also with the regualr routine of push-ups. Sooner or later that will help you develop more muscle in your wrist to do finger pushups, knuckle push ups, and one hand push ups.

[Red J]

To hit the triceps more try putting your hands closer together so that the your index finger and thumbs touch. Go wider to get more chest flex. If you go slow and feel resistance you will get more benefit than by just cranking them out.

 

With knuckles and fingertips you want to be careful and maybe just do a few. You may want to strengthen your wrists and fingers against the wall first before you try full weight like GoldDragon advised in the above post.

[Jack]

GoldDragon! Where have you been my friend?

 

Wrist strength - a great exercise for this is the "Farmer's walk" This involves holding two heavy dumbells by your side and walking around with them gripped tightly. Pick a weight which you can't help but drop in one minute - this really builds some grip strength.

 

Pushups, there are a lot of different variations. Do a search on them in the Health and Fitness section, and look for the post entitled, "Upper Body Strength" - there is a list of different pushups somewhere in that thread!

[KickChick]

The forearm and its two associated joints, the wrist and the elbow, are very important to us as martial artists. Unfortunately they are also prone to injury, typically from repetitive shock such as holding kicking shields or Thai pads, improper punching heavy bags by slightly bending wrists.

 

Here are some simple exercises:

 

Wrist Extensions

 

1. Make a fist with your palm facing down

 

2. Try to move your wrist in an upward direction whilst resisting the movement with the opposite hand.

 

3. Hold this contraction for 5 seconds.

 

4. Repeat as advised.

 

Wrist Flexion

 

1. Make a fist with your palm facing upwards

 

2. Try to move your wrist in an upward direction whilst resisting the movement with the opposite hand.

 

3. Hold this contraction for 5 seconds.

 

4. Repeat as advised.

 

Radial Deviation (Very important in close range punching)

 

1. Make a fist with your palm facing inwards and thumb uppermost (like a vertical punch)

 

2. Try to move your wrist in an upward direction whilst resisting the movement with the opposite hand.

 

3. Hold this contraction for 5 seconds.

 

4. Repeat as advised.

 

Finger Extension

 

1. Hold your hand flat, fingers extended, with palm facing down.

 

2. Try to move your fingers in an upward direction whilst resisting the movement with the opposite hand.

 

3. Hold this contraction for 5 seconds.

 

4. Repeat as advised.

 

Pronation / Supination

 

1. Make a fist with your palm facing inwards and thumb uppermost (like a vertical punch)

 

2. Try to rotate to a palm down position whilst resisting with the opposite hand.

 

3. Hold this contraction for 5 seconds.

 

4. Repeat in the other direction – try to rotate to a palm up position.

 

5. Repeat as advised.

 

Wrist Extension Stretch

 

1. Hold your arm straight out at shoulder height.

 

2. Place your opposite hand on top of your wrist and try to raise the arm – resist the movement until you feel a mild stretch on the top of your arm.

 

3. Hold for 20-30 seconds.

 

4. Repeat as advised.

 

Wrist Flexion Stretch

 

1. Hold your arm straight out at shoulder height.

 

2. Place your opposite hand under your wrist and try to lower the arm – resist the movement until you feel a mild stretch on the bottom of your arm.

 

3. Hold for 20-30 seconds.

 

4. Repeat as advised.

 

Gripping

 

1. Squeeze a tennis ball in the palm of your hand

 

2. Hold for 10 seconds

 

3. Repeat as advised

 

A more advanced program would use the same basic motions but with movement using some form of resistance such as rubber exercise bands.

 

Just remember to keep wrists straight when performing pushups and bicep curls (if you want to build up bicep strength)

 

Yeah Jack .... I listed a bunch of different pushups in that thread!

 

You can locate here! http://www.karateforums.com/forums/viewtopic.php?t=738&highlight=upper+body+strength

 

Tricep (or diamond pushups) concentrate on the... ---> "triceps"

 

You honestly don't need any special wrist strength to perform a pushup ..... like I said ...keep the wrists straight, the back straight and the abs tucked in!

[ZeRo]

wow kickchick is there nothin you dont know an exercise for!

[GoldDragon]

HEY JACK, AND KICKCHICK-

 

WHATS UP MY FELLOW FRIENDS ? ( BOWS)

 

GOOD TO SEE YOU BOTH AGAIN!

 

-------------------------------------

 

GOOD IDEAS REGUARDING TO THE PUSHUPS -AND WELL SAID KICKCHICK

[KickChick]

... perhaps XpOiSoN FrEeX ... try me!

 

.... thanks GoldDragon ..... it's been a long time!

[Bitseach]

Try using press-up stands rather than doing knuckle press-ups, unless you don't mind horrible bony protuberances where you used to have knuckles!