How to do Knuckle Push-Ups

Exercises Progression

• Before attempting Knuckle Push-Ups, make sure you're able to comfortably complete 20 reps using Push-Up Handles or Parallettes.

• You should also be able to hold the Knuckle Push-Up position for 30 seconds and perform 20 reps of modified Knuckle Push-Ups on your knees.

• For added comfort, place a soft surface like a yoga mat, folded towel, or carpeted floor beneath your knuckles.

• As a beginner, it's important not to overexert yourself. Avoid pushing to failure during knuckle push-ups, as this can cause your wrists to shift out of position and increase the risk of injury.

Building proper wrist strength and stability is essential for both athletes and non-athletes alike. Knuckle push-up variations are often preferred in martial arts and boxing for a good reason. One of the primary benefits of doing push-ups on your knuckles is the enhancement of wrist and forearm strength and stability. Many individuals experience discomfort in their wrists when performing traditional push-ups on their palms.

From a biomechanical perspective, the knuckle position is more favorable for the wrist joint than the standard hand placement in regular push-ups. As a result, knuckle push-ups are an excellent option for anyone aiming to strengthen and stabilize their wrists. In my experience, many people today have less-than-ideal wrist strength and stability.

Suggested routine:

• Knuckle Push-Up Hold: 30 seconds x 3 sets

• Push-Up with Handles: 20 reps x 3 sets

• Kneeling Knuckle Push-Up: 20 reps x 3 sets

• Knuckle Push-Up: 10-15 reps x 3 sets

Have a Great Workout! :)

The video shows the correct technique for performing knuckle push-ups ⬇️