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Extensor Push-ups


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#1 OFFLINE   Arande

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Posted 15 November 2012 - 01:20 AM

I haven't logged in for a while :shutup:

Anyway I finally realized elastic bands around my fingers are mostly training my intrinsic hand muscles (finger ab/adductors I think, something like that), so I decided to try doing reverse finger push-ups.

The extensor part of my grip routine goes like:

Pronated wrist: backs of fingers (between the joints) against wall, wall push-ups until fingers cave in or up to 15 or so
Neutral wrist (fingers facing in): Same thing
Supinated (fingers facing up): Same thing
Supinated: thumbnails against wall, thumbs-only push-ups until thumb not strong enough

Rest periods are about 10 secs for me personally and I usually do the full gamut of grip/wrist/finger exercises together (sledgehammer exercises in many joint positions, grippers, fingertip chin-ups, mid-finger chin-ups, finger-base chin-ups, etc..) then follow with contrast therapy during nightly showers.

This really tires out my finger extensors and I've gotten much stronger (at first I could barely push against the wall, let alone support my weight in wall push-ups). My hands feel great.

I'm hoping to progress in extensor strength to full-out push-ups soon.

Who else has tried this? See how you like them if you haven't ;)

#2 OFFLINE   mudhutmasher

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Posted 15 November 2012 - 07:25 PM

your talking about doing pushups on the smooth sides of your fingernails while hands in the "claw" position?.. thats pretty kung fu dewd.


....yep. i just tried.. there is no way im doing them. lol!
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#3 OFFLINE   Mephistopholes

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Posted 15 November 2012 - 07:31 PM

Funny you posted this, I've realized recently that I need to start doing fingertip pushups so I can train to tear through tennis balls. Hadn't considered doing them like this though. Sounds tough.

Edited by Mephistopholes, 15 November 2012 - 07:32 PM.


#4 OFFLINE   hellswindstaff

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Posted 15 November 2012 - 09:23 PM

your talking about doing pushups on the smooth sides of your fingernails while hands in the "claw" position?.. thats pretty kung fu dewd.


....yep. i just tried.. there is no way im doing them. lol!


I think that he means on the fingernails. I did them for a while, bc I thought that it would balance out the fingertip pushup work... I dont do them anymore.

#5 OFFLINE   Arande

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Posted 16 November 2012 - 03:09 AM

Yes, I am talking about on the back of the fingers (on the fingernails or the bone), fingers facing inward (toward the opposing hand), the opposite of fingertip push-ups in terms of muscle groups of the forearm.

I guess it's somewhat like farmer's walks with jars of sand or w/e.

Back in elementary school I used to play games with the others where we'd take turns trying to open our fist against the force of the other person's grip holding it shut. That probably trained my extensors :P Then in 5th grade I played almost exclusively on the monkey bars at recess and could hold my (200lb in 5th grade, fairly overweight) weight with one hand for quite a while. Then in middle school I was known for having a monster grip, which spurred even more training of it.

Funny how I unintentionally trained grip then. I still love monkey bars :laugh

#6 OFFLINE   Jedd Johnson

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Posted 16 November 2012 - 04:48 AM

Sounds freakin' tough, but awesome.