Knuckle push up

Overview

The knuckle push up loads the first two knuckles so the wrist stays straighter than on flat palms. Useful when wrists are sensitive—use a mat or soft surface and build volume gradually.

How to perform

1. 1

   Make fists and set the knuckles on the floor under the shoulders, wrists as straight as comfortable.

2. 2

   Set the legs as you would for a regular rep—full plank or kneeling.

3. 3

   Lower and press with the same elbow path you use flat-handed.

4. 4

   Keep weight distributed across the knuckle row, not collapsing onto the thumb side.

Common mistakes

• ×

  Training on concrete without padding—skin and joints pay the price.

• ×

  Rolling onto the soft knuckles or collapsing the wrist sideways.

• ×

  Changing elbow flare dramatically versus your regular pattern.

Tips

• ➝

  Start on carpet, rubber, or folded mat.

• ➝

  Short sets at first; add reps as your hands adapt.

• ➝

  If anything feels sharp in the joint, stop and revert to palms or handles.