Exercise guide · intermediate
Knuckle Push Ups
Knuckle push ups are a bodyweight exercise targeting the chest, with secondary engagement of the upper arms, shoulders, and lower arms. Performing push ups on the knuckles maintains neutral wrist alignment, reduces wrist strain, and increases the range of motion during the descent.
- Equipment
- bodyweight
- Typical range
- 8–15 reps
- Also works
- upper arms, shoulders, forearms
01 · Set up
Set the listed equipment in a stable position and choose a resistance you can control through the full exercise.
Take the exercise-specific starting position, brace the non-working joints, and clear the movement path.
02 · Perform
Lower the resistance toward the chest with the forearms close to vertical.
Stop before the shoulders roll forward or the upper arms move beyond a controllable range.
Press the resistance away along the same path and stabilize before repeating.
Coaching tips
- Stack wrists over forearms.
- Lower toward the chest.
- Keep the shoulders controlled.
Common mistakes
- Flaring the elbows directly sideways.
- Dropping through the bottom position.
- Letting the shoulders roll forward.
What it should feel like
Expect the chest to do most of the work, without sharp or joint-focused pain.
Stop or modify when
Stop or shorten the range for sharp, sudden, worsening, or joint-focused pain.
Reviewed alternatives