Two finger pushup
Fatboy’s quest for the Bruce Lee two finger pushup (see a few paragraph’s down for progression to skill).
I have always wanted to do the Bruce Lee two-finger pushup. Yet as my waistline grew and grew, it seemed to become ever more elusive. I had practised one-arm pushups for a few years but I was nowhere near one-arm fingertip pushups, so I gave up. In hindsight I do not think the skill is that difficult to achieve and well within the reach of the average man. Bruce was not quite as exceptional as one might think. But he knew it was a very neat party trick.
Last year I helped my father build and lay a driveway. The work was fairly light, although there was a lot of it. One of the most common tasks was to pick up 40-80lb plastic construction bags by squeezing the plastic together at the top and throw it into a car-trailer. I started with two hands and eventually used a hand in each bag, as I could get the work done quicker.
Lo and behold a few months later, I could perform one-arm pushups on my fingertips at a weight of 210lb without ever practising the skill. I practised them a little during breaks and the lunch-hour at work and got down to four fingers within a few weeks. I haven’t done them a while chiefly because they hurt a lot.
EXPLANATION
I am a firm believer in cross-over effect of similar exercises. Grasping the plastic bags and lifting them for a few seconds works the fingers for a few seconds in a very similar way to the fingertip pushup isometric hold. You will need to push your fingertips into the floor and slightly inwards to create tension.
PROGRESSION
Here is a simple progression to achieve the skill.
1. Ensure you have the strength and balance to do one arm pushups.
2. You need to know how to maintain tension in your body using the Valsava breathing. http://www.exercisesolution.com/sitebuildercontent/sitebuilderfiles/PROPER_BREATHING.htm Of course this type of breath is not particularly safe especially if have high blood pressure or a heart condition.
3. Always do a lot of prehab work. For example exercises like opening and closing your fist with and without resistance e.g. use a rice bowl or elastic bands and more simply your hand as manual resistance.
4. You could also a lot of two arm fingertip pushups. I couldn’t do that many when I achieved the skill (30-40). In retrospect I think it is very good safeguard against injury.
5. ISOMETRIC HOLDS at the top of the pushup position. I believe this exercise is the main skill builder, as it is the most specific. ***USE YOUR OTHER HAND TO SPOT YOU. Swap hands and hold the top pushup position between 2-10 seconds.(*****DO NOT USE MUCH VOLUME WITH THIS EXERCISE maybe 2 -4 sets of 1 every other day or every three days. It will be than enough to build the skill.
If you can’t do this yet, use a raised surface like a step on stairs, a ramp or even a table. Also practise exerting force against surface like tables to practice the isometric contraction of the fingers muscles and tendons.
6.You are ready to achieve the one-arm fingertip pushup. ****USE YOUR OTHER HAND TO SPOT YOU. You can make it easier to begin with by placing your legs wider and/or putting your hand higher than shoulder level.This is not the Olympics and there is no perfect pushup but the ideal would bear as close to shoulder-level as possible (which also reduces the risk of injuring shoulder).
The fattest/heaviest person to achieve the skill will go on the Online Leader Board. Obviously I take no responsibility for broken or injured fingers and your hands will definitely hurt practising this skill. I don’t recommend you practice this skill for extended periods of time.
by Chris J Doyle of
http://thebrucetwofingerpushup.blogspot.com/
