![\"\"](\"https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2022\/01\/knuckle-pushups.jpg\")
<\/p>\nKnuckle push-ups are often used for staging punches in martial arts. The exercise perfectly strengthens the hands, hardens the striking surface of the fists, and develops general muscular strength and endurance. Even if you don’t practice martial arts, this type of push-up will allow you to diversify your workouts and get more range of motion than usual push-ups. The exercise is easy to learn if you pay proper attention to the technique.<\/p>\n
Knuckle push-ups are somewhat more difficult than regular push-ups. They are used when regular ones become ineffective.<\/p>\n
<\/p>\n
The exercise provides the following benefits:<\/p>\n
Strengthening the articular-ligamentous apparatus of the hands<\/p>\n<\/li>\n
Fastening the striking surface of the fist, stabilizing its position when hitting<\/p>\n<\/li>\n
Reduces pain sensitivity of the knuckles<\/p>\n<\/li>\n
Knuckle push-ups give a good load to the pectoralis major muscles and triceps. The increased range of motion allows you to train muscles more efficiently. The emphasis of the load can be shifted depending on the position of the hands<\/p>\n<\/li>\n
Increases the explosive strength of muscles and their endurance<\/p>\n<\/li>\n
Trains balance and coordination of muscle work<\/p>\n<\/li>\n<\/ul>\n
Since the exercise exerts a significant load on the tendons of the hands and joints of the fingers, performing it without proper preparation will be very traumatic. The benefit, in such case, is questionable.<\/p>\n
![\"\"](\"https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2022\/01\/knuckle-pushups-exercise-technique.jpg\")
First of all, you should learn how to properly push up using a soft surface, such as a gymnastic mat or rug<\/p><\/div>\n
To perform the movement correctly, you should gradually increase the load:<\/p>\n
First, do the exercise with an emphasis on your knees, after adaptation, connect your toes<\/p>\n<\/li>\n
Use a rug, mat, or another soft surface until the skin is rough enough<\/p>\n<\/li>\n<\/ul>\n
Most of the nuances work here as well. Place your fists on the floor correctly. You need to use the striking surface, namely the index and middle fingers. The nameless one can also be partially involved, it all depends on the structure of the hand.<\/p>\n
![\"\"](\"https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2022\/01\/knuckle-pushups-fist.jpg\")
Fist knuckles<\/p><\/div>\n
Follow this pattern:<\/p>\n
The number of repetitions and sets per exercise depends on your goals. When endurance training, to strengthen ligaments and joints, do as many reps as possible in 3-4 sets.<\/p>\n
If you want to achieve maximum muscle growth, it is better to use regular push-ups with the additional load. Alternatively, you can use a foot bench. But it can only be used by experienced athletes with trained ligaments and joints. The number of reps, in this case, should be reduced to 8 – 12.<\/p>\n