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Kunckle pushup is popular with martial artists and boxers, This type of push-up works your
arms, wrists and shoulders in a different way than traditional push-ups.
In the knuckle push-up, you assume the basic push-up position, bringing your hands on the
floor below your shoulders; they should be a bit closer in than with regular push-ups.
Instead of using a flat hand on the floor, make a fist and balance on your knuckles.
Knuckle push-ups require you to hold your wrist straight instead of bent. This puts
more pressure on the wrist to help it support the weight of your body, making your wrists
stronger. Traditional push-ups work your upper arm and
shoulder muscles, but performing the exercise on your knuckles moves part of the workout
to your forearms. Making a fist requires you to contract your forearm muscles, which then
remain contracted to help hold your wrist steady and keep your balance on the smaller
surface area of your fist. This helps define your forearm muscles and improves your gripping
strength. Knuckle push-ups require you to bring your
arms in slightly, keeping them immediately below your shoulders. In traditional push-ups,
your hands are spread slightly wider than your shoulders. Even though the positioning
difference is minor, it works your chest and triceps muscles differently than traditional
push-ups. It brings some of the workout from your back to your chest, building those muscles.
It also bends your arm at a slightly different angle, working more of the triceps. The triceps
get additional work by helping balance the upper body on the small surface area of the
fist.
Learn Proper Knuckle Push-Up Form Follow the steps to do the Knuckle Push-Up
- Step 1: Assume a standard push-up position.
Hands should be placed just outside your upper chest on floor and feet spread about 6 inches
apart. Step 2: Instead of placing your weight on
the palms of your hands, make a fist with both hands and evenly rest your weight on
your knuckles. This is the starting position. Step 3: Perform a traditional push-up by keeping
your body in a straight line while pushing yourself up until your arms are fully extended
(don't lock elbows at the top). Step 4: Slowly lower yourself back down to
the starting position. This completes one rep.
Tips and Tricks Tip 1: Perform on an exercise mat/ carpet
to avoid any discomfort on your hands. Tip 2: Be sure to exhale as you push up and
inhale on the way down. Tip 3: Don't let your hips sag. Your body
should be in a straight line throughout the movement. Push-ups are a great core exercise.
Tip 4: Clench your wrist into a fist. The thumb should be also cloased. The clenching
has to result in whiteness of knuckles. Aim is to reduce the contact surface area for
the load bearing. The entire body weight is dispersed on your wrists and knuckles instead
of your flat palms of the hand. Tip 5: Move to hard and rough surfaces as
your skin begins to get tough
Increasing knuckle pushup intensity Intensity 1: Perform explosive knuckle push-ups.
This means you will push as hard as you can so that your fists come of the ground. This
should be done on a mat to avoid any injury to the hands or wrists.
Intensity 2: Adjust the width of your hands apart from each other to target different
areas of the chest and shoulders. One hand close to body and other little far.
Just like spiderman. In case you need to strengthen one arm keep pne arm closer and one a little
farher to make it work harder. Variation 3: Elevate your knees and do a decline
knuckle pushup Variation 4: Use blocks or bricks to place
your wrists and keep legs to ground and do the knuckle pushup
Variation 5: Wear a weighted vest or have a partner place a weight plate on your back
to increase resistance.