There is no pleasure in having nothing to do; the fun is in having lots to do and not doing it. - Mary Wilson

Increase Fist Pump Strength and Speed

Posted: February 17th, 2010 | Author: | Filed under: | 1 Comment »

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A lot of people ask me “Bro, how do you get such a massive fist pump?” Well let me tell you, it’s not easy. It takes lots more than curls and incline bench.

First up you need rotator cuff stability. If you can’t stabilize the shoulder you sure as hell can’t “beat up the beat.”

For an effective fist pump you need to rapidly accelerate and then decelerate the fist. You can speed up training by using a medicine ball with a partner as taught here by Eric Cressey.

Once you get speed then you need strength. Maximize fist pump strength with the weighted overhead press:

and finally to get that last bit of fist pump extension, overhead shrugs:

Hopefully this will help all you guys get the most fist pump that your genetics will allow.

One Comment on “Increase Fist Pump Strength and Speed”

  1. 1 kamir bouchareb st said at 6:25 am on March 7th, 2022:


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