Knuckle Push Ups
Knuckle Push Ups is a bodyweight strength exercise targeting the pectorals. Performing push-ups on the knuckles strengthens the wrists and forearms while keeping the wrists in a neutral position, making it a common variation in martial arts training.
How to do it
- Form fists with your hands and place your knuckles on the floor, shoulder-width apart.
- Extend your legs behind you to form a straight push-up position.
- Lower your chest toward the floor by bending your elbows.
- Press through your knuckles to push back up to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your wrists stacked straight under your shoulders.
- Form a solid fist using your first two knuckles.
- Brace your core and squeeze your glutes to keep your body in a straight line.
- Lower your chest with control until your elbows reach a 45-degree angle.
- Press firmly into the floor through your knuckles to return to the top.
Breathing: Inhale as you lower your body toward the floor, and exhale steadily as you press back up to the starting position.
Common mistakes
- Rolling onto the outer edges of the fists, which strains the pinky side of the wrist and reduces stability.
- Sagging at the hips, which places unnecessary stress on the lower back and reduces core activation.
- Flaring the elbows out wide, which puts excessive pressure on the shoulder joints.
- Performing the movement on an unpadded hard surface, which can cause discomfort in the skin of the knuckles.
Muscles worked
Primary: pectorals. Secondary: triceps, shoulders, lower arms.
Suggested sets & reps
Get fitter
3 sets × 8–10 reps, rest 75 s
Lose weight
3 sets × 8–12 reps, rest 60 s
Build muscle
3–4 sets × 6–10 reps, rest 90 s
Easier, harder & alternatives
Take care if…
- If you have pre-existing wrist discomfort or joint sensitivity, ease off or use a padded surface.
- If you feel sharp joint pain in your wrists or shoulders, stop immediately and choose a gentler push-up variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do push-ups on knuckles instead of palms?
Knuckle push-ups keep the wrists in a neutral alignment, which can reduce wrist extension discomfort for some people while strengthening the forearm and grip muscles.
Will knuckle push-ups hurt my hands?
You might feel mild pressure at first. It helps to practice on a padded exercise mat or carpet until your knuckles adapt to the pressure.
How can I make this easier if it hurts my wrists?
You can regress to standard push-ups on your flat palms, or perform them with your hands elevated on an incline surface.