Your Cart is Empty


September 09, 2013 2 min read

Push-ups are the best bodyweight exercise to do for your chest muscles, but after a few weeks of doing regular push-ups they become too easy. Thankfully, there are lots of great variations on the standard push-up: The Dive Bomber, the Star, and, my personal favorite, The Punch-Up.mostFistPushupsWith100LbPackIn1Min_lg16x9 This is actually an exercise I learned in my martial arts class - one that the Sensei uses to punish us if we do something wrong or mouth off in class (unfortunately, that means I've done my fair share). It has turned out to be one of the best forms of push-ups, as it strengthens my knuckles and makes them more resistant for the many punches I throw. Added bonus: it's a great workout as well! The traditional push-up is almost all shoulders and triceps, but the punch-up focuses a lot on the forearms. You have to balance on your fists, so it's much harder to keep your body stable without your fingers splayed out wide. It is significantly harder than regular push-ups, so it's a good way to add variety to chest day.

Bringing the Pain

Step 1: Assume the push-up position, on your hands and feet with your back as straight as possible. Step 2: Instead of splaying your fingers out wide, curl them up into a fist. Place your fists on the floor, immediately beneath your shoulders - or slightly back in the military push-up position. Step 3: Perform a push-up, using just your chest and arms. Keep your back nice and flat, and use your core to tighten all the muscles that would allow you to dip as you do the push-ups. punch-push-up1 Your knuckles are going to hurt a whole darn lot initially, but they'll get used to the pain within a few workouts. The more you can do on your fists, the stronger and more resistant your knuckles will be when you box or spar. Punch-ups are great for anyone that uses their fists a lot, and they're a wonderful new form of push-ups!  

Leave a comment

Also in BodyRock Store Blog

Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Image of Bodyrock blog article - The Ultimate Workout Plan For Women Over 30
The Ultimate Workout Plan For Women Over 30

June 09, 2017 4 min read

Develop good workout habits now and experience better health as you age!
Read More

Become a Bodyrocker

Shipping & Delivery

We ship within Canada and the United States via FedEx with expedited 2-Day shipping.

For locations outside of the US and Canada, we ship using FedEx International, which is usually in transit for 5-7 business days, depending on location.

We ship all of our physical products with FedEx, from our warehouse location in Kingston, Ontario, Canada. Signatures are required on all orders.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.