Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredBodyweight
- MechanicsCompound
- Force TypePush (Bilateral)
- Experience LevelIntermediate
- Secondary Muscles
Abs, Shoulders, Triceps
Target Muscle Group
Chest
Knuckle Push Up Overview
The knuckle push up is an exercise used to target the muscles of the chest. It also indirectly works the muscles of the shoulder, triceps, and core.
The slight elevation provided by the knuckle push up allows for a greater stretch at the bottom of the push up movement. This increase range of motion can lead to a greater amount of muscle growth, making the knuckle push up a good progression from the traditional push up.
Knuckle Push Up Instructions
- Assume a quadruped position on the floor with your hands in a fist under your shoulders, toes tucked, and knees under hips.
- Extend one leg at a time and assume a push up position with the legs straight, elbows extended, and head in a neutral position looking at the floor.
- Slowly descend to the floor by retracting the shoulder blades and unlocking the elbows.
- Descend until the upper arms are parallel or your chest touches the floor.
- Push back to the starting point by extending the elbows and driving your knuckles into the floor.
- Repeat for the desired number of repetitions.
Knuckle Push Up Tips
- Your arms should resemble an arrow in the bottom position, not a “T”.
- Your spine should remain rigid throughout the entire exercise, think of the push up as a moving plank.
- Squeeze your glutes and brace your abs before descending to keep the ribcage neutral.
- Keep the chin down and don’t look forward.
- Don’t allow the head to jut forward, the chest should touch at the same time as your nose.
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Think about trying to push yourself as far away from the floor as possible.
- Ensure you push all the way through the floor at the top of the repetition and allow your shoulder blades to move around your ribcage.
- Most folks cut the repetition short and don’t garner the full benefits.
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