Knuckle Push Up

Knuckle Push Up gif

Coach's Tips

Knuckle push-ups are done with your fists. They reduce wrist strain and help strengthen your forearms and grip.

1. Take a push-up position on the floor, but instead of using your palms, make fists with your hands and keep your knuckles facing the floor.

2. Position your fists about shoulder-width apart, with the two knuckle joints touching the ground.

3. Keep your body in a straight line from your head to your toes.

1. Slowly lower your body until your chest is close to the floor by bending your elbows.

2. Maintain tension in your chest and arms, then push the floor with your fists to raise your body back to the starting position.

3. Engage your core and glutes throughout the movement to keep your body in a straight line.

4. Repeat for the desired number of repetitions.

Inhale when lowering your body, and exhale when pushing your body up.

1. If the floor is too hard, use a mat or pad to protect your fists.

2. If you have pain in your wrists or finger joints, lower the difficulty or substitute with regular push-ups.

3. Keep the distance between both fists consistent to avoid twisting your body.

Curious about a Chest workout plan that includes the Knuckle Push Up