Here’s a great isometric exercise to develop your arms and the coordination of motion, called the Palm Press Drill. It is designed to develop speed in hand techniques and especially helps in engaging the triceps.
To begin, place your palms together at the center of your chest. Actively press them together so that you create isometric tension.
Maintaining the pressure, press palms outward in the six directions shown and after each extension, return hands to center of chest. Exhale through the mouth when extending the hands outward, inhale through the nose when returning the hands (maintaining the isometric tension).
The directions are: 1, out away from chest; 2, above head (fingers pointing up); 3, down towards feet (fingers pointing down); and then three times outwards again.
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