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- เผยแพร่เมื่อ 7 ก.พ. 2025
- Follow the progressions in this video on how to do knuckle push-ups.
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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
Thanks for the vid!
For people struggling: do on your knees and use something to smooth the ground for both your knees and knuckles in the beginning. If you can't even stand without push up, you need to strengthening so master normal push ups first.
I like how fast it shows you how to do it.
Thank you for showing me the right way to do it.
Thanks! I’m glad you liked it.
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.
Great idea! It will make your wrists stronger as well!
Same. Wrist hurt. I'm going to start swiveling my fists it woris different ares.
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thanks bro. will bear that in mind in my knuckle push up
Good demo brotha👊🏽👊🏽💪🏽💪🏽
Thanks!
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
You are right it feels empowering doing them!
thanks
Great video. I do these because I have thumb arthritis. Do I need to touch my forehead or chin to the mat?
Thank you, I'm glad you liked it. Yes you should do full range of motion when your chest or chin or the nose (depending on body shape) can touch the floor. The most important thing is to maintain a straight line from head to heels (netrual spine ) during the exercise with tight core and glutes and avoid tilting your head upward.
@@cspfit Excellent reply! Body shape is a very important consideration. I find that either my nose or forehead will touch the mat before my chest does. I keep my body in a neutral position. Thanks!
What about doing it with a horizontal fist position? Any danger in that?
You can do them in horizontal position. There is no danger doing them like that.
will it work well on a carpet? if i do it on a normal ground it hurts
Yes carpet is perfect! I use a double folded towel when I do it on concrete surface.
Thanks it's helpful
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?
Rest, and let your joints recover completely. Don't do them every day. Periodize your training. Alternate between pushing and pulling days and also include rest days.
@@cspfitthanks
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Can dumbells count as a handle
Gamer3dx OG I’d be careful they don’t slip out
yes hex dumbbells work just fine
Why do my shoulders crack/grind while im doing knuckle pushups, Is that a bad thing?
It is usually the muscle tendons moving across the bony structures in your shoulders. A small amount of cracking noise can be normal and usually, some stretching/strengthening of the surrounding area especially the rotator cuff and postural corrections will help to get rid of it. If it started recently and/or if you feel any pain or discomfort during movement an evaluation and treatment are reccommended to avoid further damage.
Is it normal for knuckles to turn purple-ish after 3x20 of knuckle push ups on a yoga mat?
Yes it can be from reduced blood flow in the surrounding area. Keep moving your fingers between the sets. Try folding the mat to increase the thickness.
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
Build up your knuckle-hold position first. Start holding it from your knees then hold the knuckle push-up position for a minute.
Should I do that on concrete
Start doing them on a soft mat or carpeted area.
Punch dedo bhai❤
Does it still work with a mat?
Yes, you can use a yoga mat.
Не смотри на пол это нагрузка на глазное дно
Tum kuch bhi nahi hoo