Knuckle Push-Up
Overview
How to do it
- 1
Starting Position
Set up in a standard push-up position, with your hands a little wider than shoulder-width apart. Rather than placing your palms on the floor, close your hands into fists so your knuckles point down and your thumbs stay outside your fists.
- 2
The Descent
Bend your elbows and lower your body toward the floor while keeping your fists planted. Keep your body straight from head to heels and hold proper push-up alignment.
- 3
The Ascent
Drive yourself back to the starting position by extending your arms while still supporting your weight on your knuckles. Straighten your elbows fully at the top, but do not lock them.
- 4
Repeat
Complete several repetitions of Knuckle Push-Up, and keep your form consistent on every rep.
Form tips & common mistakes
Maintain a straight body line, the same way you would in a regular push-up.
Tighten your core muscles to stay stable.
Keep your knuckles in line with your wrists and forearms to help limit wrist stress.
Inhale as you lower yourself and exhale as you press back up.
If Knuckle Push-Up is new to you, begin with fewer reps and increase them gradually as your wrists and knuckles adjust to the exercise.
Knuckle Push-Up may not be suitable for everyone, especially if you have existing hand, wrist, or joint issues. If you feel discomfort or pain in your wrists or knuckles, stop the exercise and consult a healthcare professional.
Muscles worked
Pectoralis Major، Sternal
Pectoralis Major، Clavicular، Anterior Deltoid، Triceps Brachii، Trapezius
Biceps Brachii
Rectus Abdominis، Pectoralis Minor، Serratus Anterior، Obliques، Quadriceps
Erector Spinae، Latissimus Dorsi
