Pushup Punching Power For Combat Sports
Producing Exceptional Punching Power
Sometimes there are exercises that may have practical transfer use like the modest pushup. Besides having the look of a punching move, pushups can train your hand power, shoulder strength, and how to place your entire body’s force behind your fist.
Unfortunately, few martial artists understand precisely how practical pushup exercises can be. Many individuals hardly understand the true potential available by attempting only a couple of nonchalant pushup modifications they trained in class or in the gym. It’s a promising beginning, but there is a lot more advantage you can achieve from pushups. Beginning now, you’ll embark on the road to achieving your black sash in pushups and more additional punching force than at any other time!
Key Technical Details
The ensuing technical points will have a significant difference in the level of your pushup conditioning.
#1 Avoid Shifting Weight To The Outside Of Your Hands
Make every effort to keep your fingers from rising on the ground or bar. This hand placement happens when you have excessive weight on the outside of your hands forcing the thumb and pointer finger to raise. Keeping weight on the inside of your hand will cause more pressure on your working muscles while averting extreme strain on the wrist, elbow, and shoulder joints.
#2 Tuck Your Elbows In
Most punches aren’t accomplished with the elbows extending out to the side so why perform pushups that way? It’s considerably more effective and less risky on the joints to maintain your elbows in close to your sides precisely like when you’re punching.
#3 Keep Glutes, Abs, And Back Tight
Your punching strength is only as powerful as the force you can push to the ground. Make a point of keeping your glutes, abs, and quads tight throughout your pushups to enhance body command and stress change. Keeping pressure on your entire back will enhance your shoulder strength and complete body power.
#4 Tighten Lower Arms And Hands
Frail and rigid wrists are typical complaints among pushup trainers and martial artists. Some turn to employ pushup handles, but these only function as a momentary crutch and don’t resolve the actual concern. Holding your forearm tight and barely “curling” your fingers into the ground will make your wrists powerful enough to endure anything.
Pushup Sash Development
- White Sash >> Incline Pushups
- Yellow Sash >> Floor Pushups
- Green Sash >> Close Pushups
- Blue Sash >> Archer Pushups
- Red Sash >> Single Arm Pushups W/ Wide Feet
- Black Sash >> Cobra Pushups
White Sash >> Incline Pushups
Incline pushups are a basic workout for even professional fighters. Similar to the fundamental methods you trained on day one in class, not a single martial artist will outgrow this critical conditioning.
Inclines are a fantastic means for returning from a long gap, enhancing methods, and loosening up. They’re even a satisfying way of practicing explosive conditioning workouts as you try to compel yourself upward into a completely upright position.
The fundamental law of passage here is straightforward, the nearer your hands are to the ground the more additional resistance you’ll place on your muscles. You can use different things like workbenches, desks, and house furnishings of mixed heights to gauge your gains. If you’re in a fitness center, adjustable barbell racks or a weight machine can be employed to increase your angle according to gravity.
Yellow Sash >> Ground Pushups
Ground pushups are concerned with more than simply bringing your body completely to the ground. They also comprise an abundance of complete body strength and shoulder power in addition to wrist resilience and movability.
Similar to the incline pushups, the ground pushups are a favored tool for even high-level athletes. Just be certain you don’t concentrate a great deal on this one deviation. A considerable number of martial artists make this exercise their primary pushup type while ignoring the advantages of regressive inclines or progressive pushup methods like close hands. They’re excellent to employ much of the time, but you don’t want to have them as the only firepower in your arsenal.
Green Sash >> Close Pushups
Some combat sports fighters dub these “triceps pushups”, but they’re so much greater than simply additional training for your arm strength. The close hand coaches you on how to employ increasing levels of resilience and force to drive your limbs nearer to your centerline. This inward force assists with punching power, particularly when punching from a closely defended stance. It also enhances wrist stability and maneuverability while fostering core power.
Blue Sash >> Archer Pushups
Archer pushups are intermediate-level pushups where you’ve trained reasonably sufficient enough to be considered dangerous, but the training is equally dangerous to you as you would be to anyone else. This is why the needs for the archer pushup are ideal for this phase of your conditioning.
It can be irresistible to distribute your weight evenly between your hands but attempt to control most of your weight on your principal pressing arm. The more distance you cover with your helping hand the greater bodyweight you’ll pack onto the pressing arm.
Red Sash >> Single Arm Pushups W/ Wide Feet
Single-arm pushups are amazing to watch and actually more empowering to train. They’re similar to the great archer pushup but without any help whatsoever from your other arm. Employing a wider posture offers you the aid you require to cope with the torque produced by your pressing arm. Make every effort to hold your pressing hand as near to your centerline as much as possible to decrease the torque. Affirmative, that’ll cause the training to become extremely more complex, but that’s a nice thing correct?
Black Sash >> Cobra Pushups
Cobra pushups are accomplished with your feet near each other and turning your body to endure the torque via the upper body. This cobra pushup demands a considerable volume of power and complete body strength, in addition to coordination that is implemented into your striking and throwing. Make sure to go back to a linear body stance at the top of each repetition to implement the active bending motion instead of maintaining that position across the entire set.
By utilizing different pushup variations, you can produce exceptional punching power. The key is to focus on maintaining good form and using the right muscles. With practice, you’ll be able to perform powerful punches very easily. So get out there and start working on your punching power today!