Knuckle Push Up
About
Knuckle push-ups are done with your fists. They reduce wrist strain and help strengthen your forearms and grip.
How to Knuckle Push Up
Starting Position
1. Take a push-up position on the floor, but instead of using your palms, make fists with your hands and keep the backs of your hands 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.
Proper Form
1. Bend your elbows and slowly lower your body until your chest is close to the floor.
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 to keep your body in a straight line throughout the movement.
4. Repeat for the desired number of repetitions.
Breathing Technique
Inhale when lowering your body, and exhale when pushing your body up.
Precautions
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.
From the Community
Share your experience, ask questions, and get tips from other athletes.
Knuckle Push Up Community
Join the Community →Knuckle Push Up Alternatives
Knuckle Push Up vs
Get Personalized Plans
and More detailed guidance with Planfit
