To perform knuckle push-ups, you'll need to shift your weight onto your knuckles instead of your palms. Here's a breakdown of how to do them correctly:
Getting Started with Knuckle Push-Ups
The core of a knuckle push-up involves balancing your weight on your knuckles, specifically focusing on the index and middle finger knuckles.
Key Steps:
- Position Your Hands: Instead of placing your palms flat on the ground, make fists.
- Knuckle Placement: Position your knuckles on the ground with a focus on the index and middle finger knuckles bearing the weight, as shown in the video reference.
- Body Alignment: Maintain a straight line from your head to your heels, as you would with a standard push-up.
- Lowering Yourself: Carefully lower your chest towards the ground, just like a regular push-up, while keeping your weight distributed over the index and middle finger knuckles.
- Pushing Back Up: Push back up to the starting position by extending your arms.
Balancing and Control
- Initially, you might find it easier to start with leaning your weight from one knuckle to the other as you get accustomed to the position.
- Focus on maintaining a steady, controlled movement throughout the push-up.
- It's common to have more pressure on your index and middle finger knuckles during the push up.
Practical Insights
- Start Slowly: Don't rush into full sets. Begin with a few reps to get comfortable.
- Surface Matters: Practice on a soft surface, like a yoga mat, before transitioning to a harder surface.
- Pain Management: If you experience pain, stop immediately. Focus on building strength gradually.
- Proper Form: Always prioritize correct form over the number of repetitions to avoid injury.
Summary
Knuckle push-ups are a variation of standard push-ups that utilize your knuckles instead of your palms. You have to balance on your index and middle finger knuckles as you perform push-ups in the same form as the standard push up. Focus on control, correct form, and listen to your body during these exercises.
