EXERCISE: Strength Flows From the Hands

22-feb-2009-two_fingers_pushup *Just as your body goes where your eyes go, strength flows from your hands. Make them stronger and gains in upper body strength will follow.

*Fingertip push-ups, are one way to start training for hand strength. If you have not done fingertip push-ups before, cup your hand, like you are about to grab a grapefruit, assume a basic push-up position, but consider spreading your feet/legs out a little wider for greater balance. Balance your weight evenly between your thumb and your fingers, because you do not want to strain your thumb. Now, do a push-up. I like to ladder up with these, that way, you can start off with a small number of reps. As you gain strength in your fingers, you can add reps. So, start by doing one rep, rest in the up position, then knock out two more reps, rest, and try for three. A reasonable goal is to train yourself to work up to a ladder set ending with 7 reps.

*Once you are comfortably working up to 7 reps, you may want to challenge yourself further. There are two variations that will greatly increase the difficulty of this exercise.

*The first variation is to curl the outer (pinky) fingers up into your palm, so that your weight is resting on your thumb and three fingers.  Comfortable on three fingers? Then, roll up your fourth (ring) fingers. Keep working on this and eventually, you will be doing two finger push-ups like Bruce Lee.

*The second variation is to adjust your finger position, so that the weight is not resting on the pads of the fingers, but is resting on the tips of your fingers.  Make claw hands with your fingers to get a good idea of how this is done.

*Then, check out this post on DIY Gym Equipment for an easy and inexpensive wrist roller, guaranteed to strengthen your forearms and help protect your wrists.


12 responses to “EXERCISE: Strength Flows From the Hands

  1. they’re hard =S

    • stoffainkorea


      *You are right. At first, they are quite hard, but with practice comes progress. Stick with them and they will get easier, but not easy. Have fun! -Adam

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