Step by step instructions, muscle activation and variants for the Knuckle Push-Up.
A push-up variation performed with the hands in a fist position (on the knuckles), allowing a fuller range of motion at the wrist and reducing wrist extension strain. The chest and triceps are trained through the full pressing movement while the fists provide a stable, neutral wrist alignment.
Common mistakes content is coming soon.
The Knuckle Push-Up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.