Fist push-up

A compound exercise for the chest and triceps, with help from the forearms, front delts. Equipment: no equipment.

Orbit

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WorksChestTricepsForearmsFront delts

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: High plank on your fists, wrists straight, on a soft mat.
Lower the chest between the fists
Press up with the wrists locked

Muscles worked

Fist push-up: 3D figure mid-rep with the chest and triceps highlighted

Chest · main
Triceps · main
Forearms
Front delts

Equipment

None. You can do it anywhere. See more exercises by equipment.

Alternatives

Exercises that train the same main muscles. See all fist push-up alternatives.

Band-assisted dipResistance bands and Dip bars
Barbell floor pressBarbell and Squat rack
Close dumbbell pressDumbbells and Flat bench
Close-grip incline pressBarbell, Adjustable bench and Squat rack
Dumbbell close pressDumbbells and Flat bench
Dumbbell squeeze pressDumbbells and Flat bench

More chest exercises

Barbell bench pressBarbell, Flat bench and Squat rack
Incline barbell pressBarbell, Adjustable bench and Squat rack
Dumbbell bench pressDumbbells and Flat bench
Incline dumbbell pressDumbbells and Adjustable bench
Dumbbell flyDumbbells and Flat bench
Machine chest pressChest press machine

Put the fist push-up in a plan that adapts

Liftsmith decides when to do it, how many sets and reps, and the weight, from your recovery and last session. Log each set in one tap; the rest timer starts on its own.

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