Knuckle push up
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.
Chest · Triceps · Shoulders · Core
Instructions
- 1
Make fists and set the knuckles on the floor under the shoulders, wrists as straight as comfortable.
- 2
Set the legs as you would for a regular rep, full plank or kneeling.
- 3
Lower and press with the same elbow path you use flat-handed.
- 4
Keep weight distributed across the knuckle row without collapsing onto the thumb side.
Helpful Tips
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Start on carpet, rubber, or a folded mat.
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Short sets at first. Add reps as your hands adapt.
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If anything feels sharp in the joint, stop and revert to palms or handles.
Common Mistakes to Avoid
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Training on concrete without padding. Your skin and joints will suffer for it.
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Rolling onto the soft knuckles or collapsing the wrist sideways.
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Changing your elbow path dramatically from your regular pattern.