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Knuckle Push-up

Knuckle Push-up

The knuckle push-up is a challenging variation of the traditional push-up that targets your chest, shoulders, triceps, and core muscles. This exercise is often favored by martial artists, fighters, and those seeking to build upper body and core strength. Unlike regular push-ups where you place your palms flat on the ground, knuckle push-ups require you to support your body weight on your knuckles. By doing so, you engage your wrist and forearm muscles, promoting greater stability and wrist strength. This exercise can also help improve your punching power and stability in martial arts. Additionally, knuckle push-ups can provide relief for individuals with wrist pain or wrist mobility issues, as it reduces the range of motion required at the wrists. By distributing the weight across the knuckles, stress on the wrists is minimized, allowing individuals with wrist discomfort to still engage in upper body strengthening exercises. It's important to note that knuckle push-ups can be more demanding on your body than regular push-ups, so it's crucial to ensure proper form and gradually progress in intensity. Always warm up before attempting this exercise to loosen up your wrists and upper body. If you have any existing wrist or hand injuries, it's best to consult with a healthcare professional or a physiotherapist before incorporating knuckle push-ups into your workout routine. Remember, the key to reaping the benefits of the knuckle push-up is to focus on maintaining proper form, engaging your core, and gradually increasing the intensity over time. With consistent practice and the right technique, you can enhance your upper body strength, stability, and overall athletic performance.


  • Start by getting into a standard push-up position with your hands shoulder-width apart.
  • Instead of placing your hands flat on the ground, make fists with your palms facing the floor.
  • Lower your body towards the ground, keeping your back straight and your elbows close to your sides.
  • Push up through your knuckles to return to the starting position.
  • Repeat the movement for the desired number of repetitions.

Tips & Tricks

  • Start with proper wrist and hand warm-up exercises before attempting knuckle push-ups.
  • Engage your core muscles by keeping your abs tight throughout the exercise.
  • Maintain a neutral spine position to avoid straining your back.
  • Gradually increase the number of repetitions and sets over time to build strength and endurance.
  • Focus on proper form and technique, ensuring your knuckles are aligned with your wrists.
  • Breathe deeply and exhale on the exertion phase of the movement.
  • If you experience wrist pain or discomfort, consider using wrist wraps or modifying the exercise with padded surfaces.
  • Incorporate other push-up variations into your routine to work different muscle groups.
  • Combine knuckle push-ups with other upper body exercises to create a well-rounded workout.
  • Listen to your body and give yourself proper rest and recovery days to prevent overtraining.


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