Knuckle Push Ups
Knuckle Push Ups er en styrkeøvelse med egen kroppsvekt som fokuserer på brystmuskulaturen. Ved å utføre push-ups på knokene styrker du håndledd og underarmer, samtidig som du holder håndleddene i en nøytral posisjon. Dette er en vanlig variant innen kampsporttrening.
Slik gjør du det
- Knytt hendene og plasser knokene i gulvet, med skulderbreddes avstand.
- Strekk bena bakover slik at du inntar en rett push-up-posisjon.
- Senk brystet mot gulvet ved å bøye albuene.
- Press fra gjennom knokene for å skyve deg opp til startposisjon.
- Gjenta for ønsket antall repetisjoner.
Teknikktips
- 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.
Pust: Inhale as you lower your body toward the floor, and exhale steadily as you press back up to the starting position.
Vanlige feil
- 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.
Muskler som brukes
Primær: brystmuskulatur. Sekundær: triceps, skuldre, underarmer.
Foreslåtte sett & repetisjoner
Komme i bedre form
3 sets × 8–10 reps, rest 75 s
Gå ned i vekt
3 sets × 8–12 reps, rest 60 s
Bygge muskler
3–4 sets × 6–10 reps, rest 90 s
Enklere, tyngre & alternativer
Vær forsiktig hvis…
- 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.
Generell opplæringsveiledning, ikke medisinsk rådgivning. Stopp ved skarp smerte og sjekk med en kvalifisert fagperson om du er usikker.
Få denne inn i planen din
Opprett en gratis konto for en AI-bygd plan som setter bevegelser som denne inn i uken din.
Start gratis →Ofte stilte spørsmål
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.