Buzz
If you're aiming for an exercise that builds hand strength and delivers an intense workout, knuckle pushups are the perfect choice! They're favored in martial arts like kung fu for a reason—they're effective. Knuckle pushups offer all the advantages of regular pushups, plus the bonus of fortifying your knuckles and wrists. The technique is simple, and there are a variety of variations to help you perfect the move.
Key Things to Keep in Mind
- Start by forming tight fists with your thumbs wrapped over your index and middle fingers.
- Place your knuckles flat on the ground, ensuring that your shoulders, elbows, wrists, and hands are aligned in a straight line.
- Extend your legs behind you and rise onto the balls of your feet, keeping your back straight throughout the movement.
- Bend your elbows and lower yourself until your chest nearly touches the ground, ensuring your elbows stay close to your torso.
- At the lowest point, push down into your knuckles and press yourself back up until your arms are fully extended.
Procedure
Basic Knuckle Pushups
Make a fist by curling your fingers. To form a proper fist, extend all four fingers, curl them into your palm, and fold your thumb across the top halves of your index and middle fingers. Ensure both hands are clenched tightly to create sturdy fists that support your wrists.
- Keep your thumb securely wrapped over your fingers to provide additional support and strength to your fist.
- Squeeze tightly! A firm fist stabilizes the wrist, reducing the risk of injury.
Place the flat part of your knuckles on the ground, shoulder-width apart. Lower your body to the floor and press your knuckles flat against the surface. Position your fists at shoulder-width so that your knuckles, wrists, elbows, and shoulders form a straight line.
- Proper alignment is essential for effective execution of the pushup and for injury prevention.
- If necessary, use padded gloves or a yoga mat to make it more comfortable on your knuckles.
Keep your body in a straight line. With your knuckles planted on the floor, extend your legs out behind you. Maintain a flat back, tighten your core, and keep your head aligned to ensure correct posture.
- Avoid letting your neck or shoulders sag, as this could lead to strain or injury.
Lift onto the balls of your feet. Position your weight evenly across both feet for balance. Keep your feet close together, flex your toes, and elevate yourself onto the balls of your feet.
- Ensure your back, shoulders, and feet are all aligned in a straight line.
- This position is also known as the plank stance.
Inhale and lower your chest just above the ground. Take a deep breath and slowly begin to descend, ensuring you maintain control throughout the motion. Stop just before your chest touches the floor and pause momentarily at the bottom.
- Avoid letting your body collapse to the ground without control.
Keep your arms close to your body to prevent flaring. As you lower yourself, ensure your elbows stay close to your torso to avoid them flaring out. Keep your shoulders and chest from sagging to prevent injury.
- Improper form reduces the effectiveness of the exercise and could lead to joint strain or injury.
- Don’t overexert yourself! If your form starts to falter, take a break, then resume or try a modified version, such as performing the pushups on your knees.
Exhale as you push back up from the ground. Push through your knuckles to lift your chest away from the floor, exhaling as you rise to maintain body tension and avoid holding your breath. Continue pressing upward until you return to the starting position, completing one repetition.
Perform 2-3 sets of 3-5 reps a few times a week to gradually build knuckle strength. If you're new to the exercise, focus on building a solid foundation for your knuckles and wrists. Progress to 10 clean reps, and aim for multiple sets of 8-10 reps for a more challenging workout.
- Keep your form and technique consistent as you increase your reps.
- Avoid knuckle pushups if you’re experiencing wrist or knuckle pain, as it could worsen the condition.
Bring your hands slightly closer together to increase the challenge. Narrow your knuckle placement just inside shoulder-width to engage your triceps more and make the pushup more demanding. Make sure you can still pass your body between your hands. Perform the pushup on the balls of your feet as usual, and feel the added intensity for your triceps!
- Only try this variation once you've perfected the basic technique.
- Aim to complete a full set of 10 reps. You’ve got this!
Modified Versions
Perform the exercise on padded surfaces for added comfort. Try doing the pushups on a cushioned floor or a yoga mat to reduce the pressure on your knuckles and wrists. Maintain good form and choose a variation that suits you.
- If you’re a complete beginner, trying this variation on your knees with a soft mat is a great way to ease into it.
Do the exercise on your knees if you can't manage the full version. Keep your knuckles, wrists, elbows, and shoulders aligned, and place your hands shoulder-width apart. Lower your chest toward the ground, stopping just above the floor, then push back up to the starting position.
- This version reduces the strain on your knuckles and wrists, making it perfect for beginners.
- Start with 2-3 sets of 3-5 reps, and build your way up from there.
Widen your hand placement to reduce difficulty. Form a tight fist and position your knuckles a bit wider than shoulder-width apart to decrease the range of motion. Perform the pushup as usual, and the shorter range of motion will make it slightly easier.
- This variation is perfect if you’re ready to try the full pushup but want to ease into it.
- Start with a couple of sets of 3-5 reps and work your way toward completing 10 reps per set.
Use dumbbells for reduced wrist pressure. Place a pair of dumbbells on the floor, positioning the handles parallel and shoulder-width apart. Grip the handles to form fists that don’t touch the ground. You can try this variation on your knees or with the standard technique to take some strain off your wrists and knuckles.
- Aim for 2-3 sets of 10 reps.
- Make sure the dumbbells are stable and won’t roll while you perform the exercise.
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Take your time! Focus on perfecting your form and building a strong foundation. This approach will help you gradually increase your reps and sets while minimizing the risk of injury.
Precautions
- If you’ve recently injured your wrist, consult with your doctor before attempting knuckle pushups to ensure they’re safe for you.
