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.
Type
Strength
Equipment
No Equipment
Difficulty
Intermediate
Key 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
How to perform
- Start in a plank position with your hands slightly wider than shoulder-width apart and your fingers pointing forward.
- Lower your body down towards the ground, keeping your elbows close to your sides.
- As you lower yourself, shift your weight onto your knuckles instead of your palms.
- Push yourself back up to the starting position, again using your knuckles to support your weight.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Chest
Primary
Shoulder
Primary
Triceps
Primary
Abs
Secondary
Lower Back
Secondary