Knuckle push ups how many

Knuckle push-ups certainly retain the potential benefits of the regular, flat-palmed variety — working the pecs, deltoids, triceps, biceps and core — while significantly upping the intensity. But here's another certainty: They're also a challenging exercise with very specific and somewhat limited benefits that can cause injury if not performed correctly.

Changing your push-up position from flat palms to knuckles immediately changes one thing: It means that, to complete a full push-up, you need to complete a greater range of motion. This naturally makes for a more challenging exercise, which can increase muscle engagement especially in the anterior deltoid and potentially boost your strength-building benefits.

As for knuckle push-ups strengthening the fists and punching power of boxers and martial artists, that common gym tale seems to be a myth. If done properly, though, this workout can help increase elbow and wrist stabilization, and strengthen the connective tissue of the lower arms. Read more: 10 Push-up Variations for a Stronger Body. Back in , knuckle push-ups gained a bit of infamy when Minnesota Timberwolves All-Star forward Kevin Love broke his hand performing the exercise, putting him on the bench for weeks on end.

And, sure, being almost 7 feet tall and weighing pounds adds a lot of wrist strain, but it's a warning anyone attempting knuckle push-ups should heed. To reduce the risk of injury, always use a padded mat when doing knuckle push-ups.

Perform knuckle push-ups using standard push-up form, with your balled fists one the same horizontal line, palms facing each other and thumbs pointed straight down so that they contact the mat. Pace yourself with a slow, controlled rhythm and press the weight on the flat face of your fingers rather than the knuckles themselves.

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Clench both hands into tight, sturdy fists to help support your wrists. A tight fist makes a tight wrist, which can help prevent injuries. Place the flat part of your knuckles on the ground shoulder-width apart. Get down onto the floor and press the surface of your knuckles into the ground. Space your fists out shoulder-width apart so your knuckles, wrists, elbows, and shoulders form a straight line. If it helps, you can wear padded gloves or place a yoga mat on the ground to make it more comfortable on your knuckles.

Stretch out your body in a straight line. With your knuckles pressed into the ground, extend your legs behind you. Keep your back flat, your core tight, and your head up to keep everything in proper alignment.

Avoid having your neck or shoulders sag, which could lead to an injury. Come up on the balls of your feet. This is also known as the plank position. Inhale then lower your chest to just above the ground. Take a big breath and then carefully begin to lower yourself down, maintaining control throughout the exercise. Stop just before your chest touches the ground and pause for a brief moment at the bottom of the movement.

As you lower down, keep your elbows close to your side to help prevent them from protruding. Avoid slumping or sagging down at your shoulders or chest to help prevent potential injuries. 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.

Exhale as you push yourself away from the ground. Drive through your knuckles and push your chest away from the ground. Exhale as you push to keep tension throughout your body and prevent yourself from holding your breath. Continue pressing until you return to the starting position to complete 1 rep. Do reps times a week to slowly build knuckle strength. Work your way up to 10 solid reps and try adding multiple sets of reps to get a really good workout.

You could make the problem worse. Move your hands just inside of shoulder-width to up the difficulty. Come up on the balls of your feet and do the exercise as usual. Shoot for getting a full set of 10 reps. Method 2. Perform the exercise on padded mats to make it more comfortable. Use good technique and choose a variation that works for you.