How to do Knuckle Push Ups | Learn Knuckle Push Up Technique

Follow the progressions in this video on how to do knuckle push-ups.

Do Knuckle Push Up For Solid Wrists Hands Knuckles and Forearms

An adequate level of strength and stability of the wrists is also essential to athletes and non-athletes. The knuckle push-up variations are favored exercises in martial arts and boxing for a good reason. The primary benefits of doing push-ups on the knuckles are the stronger and more stable wrists and forearms. It's common for people to experience pain in their wrists during standard push-ups in their hands.

Biomechanically during push-ups, the knuckle position is more optimal for the wrist joint compared to the standard hand position. Learning the technique of the knuckle push-ups is a good choice for anyone who needs stronger and more stable wrists. Based on my experience almost everyone in today's society has a weaker than optimal level of wrist strength and stability.

Exercises Progressions

Before you attempt performing Knuckle Push-Ups make sure you can comfortably perform 20 reps with the Push-Up Handles, can hold the Knuckle Push-Up position for 30 seconds, and can do 20 reps of modified Knuckle Push-Ups from your knees.

Use a soft surface under your knuckles like a yoga mat, a folded towel, or a carpeted floor.

Don't overdo the exercises. If you are a beginner don't push the exercises on your knuckles till failure because your wrist can slip out of the right position posing some risk of injury.
#knucklepushups #wriststrength #strongknuckles

Knuckle Push-Up Hold: duration - 30 seconds x repeat it 3 times

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

[stormied.]

I’m about to go to basic & will be doing mine on my knuckles because I have wrist pain. I think they’re better. I definitely do more with regular but I’ll build up.

[Millenial_Aries]

thanks bro. will bear that in mind in my knuckle push up

[redeye]

If you do those knuckes push ups, its harder to do more than classic, but its more cool and you have good feeling making them :D
I like knuclles push ups maybe more than classic one

[panduwibowo]

What about doing it with a horizontal fist position? Any danger in that?

[nightfalls]

i pushed myself to be able to do a set over over 20 in a row, but i noticed that when i place my hands that my knuckles kinda hurt, should i continue, or take a days rest inbetween?

[noluvglo]

will it work well on a carpet? if i do it on a normal ground it hurts

[absolutebeast]

Is it normal for knuckles to turn purple-ish after 3x20 of knuckle push ups on a yoga mat?

[dautmuqaj]

Why do my shoulders crack/grind while im doing knuckle pushups, Is that a bad thing?

[bowser.cyc]

I can't even get close to the ground. My fingers wil get cracked when I go to the ground. Even on my knees but I can easily do 15 normal push ups

[АндрейСуров-лю]

Не смотри на пол это нагрузка на глазное дно