You are currently viewing Knuckle Push-Ups, Steps, And Benefits

Knuckle Push-Ups, Steps, And Benefits

Knuckle push-ups are very popular among the combat sports community, martial artists, and those who have been doing workouts for years.

Knuckle Push-ups take your push up game to another level, it increases the intensity of regular push-ups. And you being a fitness freak want to know about Knuckle Push-ups.

Mainly Knuckle Push-ups target the same muscle group as regular ones do, but they increase the intensity as your fist is the base instead of the whole palm.

Doing Knuckle Push-Ups is not an easy task, it requires a lot of strength and has a high risk of injury if you don’t do them in the correct form.

Once NBA forward “Kevin Love” broke his hand while doing Knuckle Push-ups. [1]stack.com He is almost 7 feet and his weight is around 261 pounds, this adds a lot of strain to the wrists.

But don’t worry I will tell you everything related to Knuckle Push-ups such as How to do them, benefits, precautions, the risk associated, how to prevent injury, records, etc.

Let’s start doing Knuckle Push-ups with this beautiful quote by Jim Rohn (American entrepreneur, author, and motivational speaker)

“You can’t hire someone else to do your push-ups for you”.

~ Jim Rohn

How to do Knuckle Push-Ups?

knuckle push-ups
  • First, take a yoga mat (or if you don’t have a mat then do push-ups on a soft surface)
  • Then make a fist
  • Place your fist underneath your shoulders
  • Legs should be at hip-width apart
  • At this stage, your body should be on your fist, and the balls of your feet
  • Bend your elbows, and lower your body down as close as possible to the ground
  • Don’t flare your elbows try to make 45 degrees approx. with your body
  • Then push your fist against the floor to lift yourself up

Aim for 3 sets of 5 repetitions, gradually increase the sets and reps as you progress.

Muscles Targeted by Knuckle Push-ups

Primary Muscles

Chest

Secondary Muscles

Shoulders

Triceps

Abs

Benefits of Knuckle Push-ups

Strong Knuckles

The primary benefit of knuckle push-ups is that it gives the toughen knuckles that is very helpful for a boxer.

The skin on the knuckles gets tougher when you regularly do them.

If you want to increase the power of your punches or want to punch harder, add them to your routine.

No More Wrist Pain

In the knuckle push-ups, your wrist is straight rather than angled which reduces the stress from the wrist and transfer it to the knuckles.

For those of you who are feeling pain while doing regular push-ups, knuckle push-ups can be a great alternative.

Higher Range of Motion

They have a higher range of motion compared to regular push-ups.

In regular push-ups, your wrist is very close to the ground, and in knuckle push-ups, your wrist is not that much closer to the ground.

A high Range of Motion promotes muscle recruitment, and it makes the exercise harder but the hardship worth the results.

Bigger Forearms

Unlike the regular push-ups, in knuckle push when you make the fist it also contracts the forearms muscles, and it remains contracted thorough out the motion.

Contracted forearms muscles help to gain strength, and muscles in the forearms. It also improves the gripping strength and balance of the body.

More Chest and Triceps Engagement

In knuckle push-ups your hands slightly closer to the body as compared to the regular push-ups. This helps to target the triceps and chest differently.

Because your structure is different in this push-up, it shifts the stress from the back to the chest. And helps to target the triceps better as hands are a bit closer to the body.

Slightly Different

If you have been bored with those regular push-ups, then these types push ups can be a refreshment for you.

Moreover, the movement, structure of the body, muscles target, and benefits are a bit different from regular push ups.

Related – Top 10 Benefits of Push-Ups

Limitations of Knuckle Push-Ups

knuckle push-ups
  • If you are not a boxer, not engaged in punching, or do not do any combat activity (sports that involve one-on-one contact), then you don’t need tough knuckles. So, they have no meaning for you.
  • If you are fine with regular push-ups, and you don’t feel pain in the wrist while doing regular push ups, then you don’t need to shift to knuckle push ups.
  • Knuckle push ups involve risk factors, if you are not familiar with movement it can harm you.

Knuckle Push-ups World Record

World record of the most number of knuckle push ups (113) in one minute is held by Jagdishram B Midle Kolkata, India who achieved this benchmark on 3 March 2019.

FAQs

Q1. Are knuckle push-ups are harder than regular push-ups?

Yes, they are harder than the regular ones, as you do them on your fists. It causes pain in fists a lot, they have a higher range of motion, and hands are a bit closer to the body.

All the above factors, make them harder.

Q2. Do knuckle pushups work biceps?

No, they don’t work biceps. Muscles targeted by them are – triceps, chest, shoulder, and biceps.

Q3. Do they strengthen forearms?

Yes, it strengthens the forearm muscles. In knuckle push when you make the fist it also contracts the forearms muscles, and it remains contracted thorough out the motion.

Contracted forearms muscles help to gain strength, and muscles in the forearms.

Q4. Are they better for the wrist?

Yes, they are definitely better for the wrist, as they decrease the stress from the wrist.

In the knuckle push ups, your wrist is straight rather than angled which puts the stress on the knuckles instead of the wrist.

For those of you who are feeling pain while doing regular push-ups, knuckle push-ups can be a great alternative.

Q5. How to strengthen your knuckles?

Start doing Knuckle Pushups.

KeyNotes

If you want to have some different kind of exercise in your push-ups routine, then start doing knuckle push-ups.

They have a higher range of motion than the regular one, engage the triceps and chest better, and provide relief to the wrist.

If you are a boxer or engaged in any combat sports, then Knuckle pushups will help you a lot to get strong, and tough knuckles.

Are you going to add them to your routine? Comment down below.

Disclaimer:

This article provides general information only. It would be better if you consult an expert. It is not a substitute for an expert at all.

References

References
1 stack.com

kunalkoli

My name is Kunal Koli . I am doing my BBA from Ambedkar University Delhi ( AUD) . I am from Delhi , India . I am passionate for Yoga and fitness. Without health, wealth has no meaning. And I am also learning Digital Marketing because Digital is the future. And I don’t want to get lost somewhere in obsolete World.

Leave a Reply