Back to exercise library
Chest
Knuckle Push-Up
A push-up performed on the knuckles for the chest with a neutral wrist position.
Exercise demonstration Checking
Loading demonstration
Checking for the latest exercise video.
Target
Chest
Category
Upper body · Strength
Difficulty
Intermediate
Sets
3
Reps
8-12
Execution
How to perform
1. Make fists and place your knuckles on a firm, padded surface with wrists straight.
2. Set a straight body line from head to heels and brace your trunk.
3. Lower your chest under control with elbows tracking comfortably.
4. Press back up smoothly and stop if your knuckles or wrists feel painful.
Suggested rest: 60-90 seconds between sets.
Technique
Key form tips
- 1Make fists and place your knuckles on a firm, padded surface with wrists straight
- 2Set a straight body line from head to heels and brace your trunk
- 3Keep each repetition controlled and maintain tension through Chest.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Chest to force extra repetitions.