Knuckle Push-Ups: How to Do Knuckle Push-Ups

A knuckle push-up is a variation of a push-up in which your bodyweight rests on your knuckles. Practicing knuckle push-ups is as simple as doing a regular push-up, but instead of having your palms flat on the ground, you make your hands into fists so that your knuckles make contact with the floor. This type of push-up is known for being popular among martial artists—such as those training in karate—and is an effective exercise for building muscle in your forearms, pecs, and your anterior deltoids (muscles in the fronts of your shoulders). Before attempting knuckle push-ups, consider practicing a regular push-up to get comfortable with the standard push-up form.

For the knuckle push-up, begin by performing 2–3 sets of 8–15 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout all sets and repetitions.

1. 1. Get into the all-fours position with your knees and in contact with the floor and your toes flexed. Your hips should be over your knees.
2. 2. Make a fist with both hands and place your fist slightly wider than your shoulders.
3. 3. Rest your weight on your knuckles and rotate your shoulders outward to engage your lats.
4. 4. Straighten your legs to lift your knees off of the ground, so you end up in a plank position. Your legs should be hip-width apart or slightly wider.
5. 5. Pre-tension your shoulders and hips while engaging your core. Squeeze your quads and glutes. Your chin should remain tucked throughout the movement as if you were holding an egg under your chin.
6. 6. While maintaining a neutral wrist position, pull your chest toward your hands by bending your elbows. Your shoulder blades should retract as you lower toward the ground.
7. 7. Lower your body until your upper arms are even with your back. Your elbows should be 45 degrees away from your body, and your wrist should be under your elbows.
8. 8. Pause for a second at the bottom.
9. 9. While maintaining your alignment, initiate the upward movement by squeezing your chest and straightening your elbows. Your shoulder blades should protract as you push to the top of the movement.
10. 10. Finish the movement by squeezing your chest and triceps.
11. 11. Repeat for your desired number of repetitions.

There are several notable benefits to practicing this push-up technique:

1. 1. Knuckle push-ups use a greater range of motion. By performing a push-up on your knuckles, you add about an inch more distance from the floor than the traditional push-up position. An increased range of motion adds an extra level of intensity to the workout.
2. 2. Knuckle push-ups put less tension on your wrists. When practiced with proper form, knuckle push-ups can decrease the potential of experiencing wrist pain. Just be sure to do the exercise on a padded gym mat instead of a hard surface to reduce any risk of injury.
3. 3. Knuckle push-ups can strengthen your forearms. Knuckle push-ups activate the muscles in your forearms more than the standard push-up. Muscular forearms are essential for building grip strength and a powerful upper body.

Once you've mastered the knuckle push-up technique, consider trying one of these other push-up variations:

1. 1. Knee push-ups: If you’re new to push-ups, start with an easier variation like the knee push-up. By keeping your knees on the floor during the full range of motion, you put less strain on your lower-body muscles.
2. 2. Decline knuckle push-ups: This advanced variation requires you to elevate your feet on a bench or chair while holding yourself in the push-up position. Decline push-ups put more focus on your upper pecs than regular push-ups.
3. 3. Diamond push-ups: Perform diamond push-ups by bringing your hands together to form a diamond or triangle shape below your chest. This variation precisely activates your tricep muscles.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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