Keep your thumb wrapped tightly over your fingers to help support and strengthen your fist. Squeeze ‘em tight! A tight fist makes a tight wrist, which can help prevent injuries.
Proper alignment is key to performing the exercise properly and will help you avoid potential injuries. If it helps, you can wear padded gloves or place a yoga mat on the ground to make it more comfortable on your knuckles.
Avoid having your neck or shoulders sag, which could lead to an injury.
Keep your back, shoulders, and feet in a straight line. This is also known as the plank position.
Try not to let your body just fall down to the ground.
If you use bad form, you won’t get as good of a workout and you could strain your joints and hurt yourself. Don’t push yourself too hard! If your technique starts to break down, take a rest, and then return to the exercise. Or try an easier variation such as doing them from your knees.
Make sure you keep the rigid form and solid technique as you work your way to more and more reps. Don’t do knuckle pushups if you have wrist or knuckle pain. You could make the problem worse.
Save this variation until you’ve mastered the basic technique. Shoot for getting a full set of 10 reps. Beast!
If you’re super-duper new to knuckle pushups, trying them out on your knees with a padded mat is a great way to go.
This variation puts a lot less pressure on your knuckles and wrists and is great if you’re new to the exercise. Shoot for 2-3 sets of 3-5 reps if you’re just starting out. You can work your way up from there.
This is a great option if you’re ready to start trying the full exercise. See how a few reps feel. Aim for a couple of sets of 3-5 reps and work toward getting 10 reps in a set.
Shoot for 2-3 sets of 10 reps. Choose dumbbells that are stable and won’t roll away when you do the exercise.
