Knuckle Push-up

Knuckle Push Up


This exercise involves performing a push-up while balancing on the knuckles of the hands instead of the palms. It can help to strengthen the wrists and forearms, as well as the chest, shoulders, and triceps.

Muscle Group

Equipment Required

Knuckle Push-up Instructions

  1. Start in a plank position with your hands slightly wider than shoulder-width apart and your fingers pointing forward.
  2. Lower your body down towards the ground, keeping your elbows close to your sides.
  3. As you lower yourself, shift your weight onto your knuckles instead of your palms.
  4. Push yourself back up to the starting position, again using your knuckles to support your weight.
  5. Repeat for the desired number of repetitions.

Knuckle Push-up Form & Visual

Knuckle Push Up

Knuckle Push-up Benefits

  • Increases wrist and forearm strength
  • Improves grip strength
  • Engages more muscles in the chest, shoulders, and triceps compared to regular push-ups
  • Challenges balance and stability
  • Can be done anywhere without equipment

Knuckle Push-up Muscles Worked

  • Chest muscles (pectoralis major and minor)
  • Shoulder muscles (deltoids)
  • Triceps
  • Core muscles (abdominals and lower back)

Knuckle Push-up Variations & Alternatives

  • Wide Knuckle Push-Up
  • Close Knuckle Push-Up
  • One-Arm Knuckle Push-Up
  • Clapping Knuckle Push-Up
  • Spiderman Knuckle Push-Up