Instructions for Knuckle Push-Ups - Martial Arts Strength Exercise

Join this free martial arts wiki. Add info & help beginners with Shotokan Kata, Kicks, Punches, Grappling, Taekwondo Forms & Patterns, Aikido, Goju-Ryu, Krav Maga, Bo Staff, Judo, Kyokushin, etc. Fitness experts can help with Strength Training, Core Exercises, Warm-Ups, Balance, Stretching, Yoga, etc. Meet martial artists by joining our Wiki Community.

Wiki Revision Date - 08 Apr 2015 13:19

Instructions for Knuckle Push-Ups - Martial Arts Strength Exercise

This page will teach you how to do "Knuckle Push-Ups". Traditional martial arts instructors utilize this push-up in order to strengthen a student's fist and wrist as well as build triceps, chest and arm strength. Moreover, some martial artists believe that this training will toughen the skin around the knuckles in order to make the skin less likely to break/cut during practice or fights. This advanced push-up exercise is used by martial arts styles such as Karate, Kung Fu and Taekwondo. Other advanced push-ups include Clapping Push-Up, Eagle Claw Push-Ups, Elevated Push-Up, Plyometric Push-Up, Single Leg Push-Ups, T Push-Up and Triangle Push-Up (or Diamond Push-Ups).

Instructors that utilize knuckle push-ups believe that these push-ups can help to improve a student's punching power. They believe that the technique used in this exercise is more similar to a punch (versus a traditional open hand push-up) and it can toughen the striking area used in a punch. Moreover, they believe that it can generate stronger wrists and thus reduce the potential for wrist sprains during sparring/fights due to misaligned punches.

However, knuckle push-ups focus pressure on a smaller portion of the hand (the bony knuckles) versus traditional push-ups (which focuses pressure on the larger "padded" area of the palm). This can generate more stress on the small bones of the hand and thus potentially more training injuries. To reduce potential stress-related injuries, some martial artists practice knuckle push-ups on padded mats or use padded gloves whereas students at traditional martial arts schools often perform these push-ups on a hard wooden floor. All stretches and exercises should be supervised by a trained instructor in order to prevent injuries and to ensure the proper technique is utilized.

For instructions and videos focused on other exercises and additional push-up techniques (i.e. Triangle Push-Ups), please visit the main Martial Arts Strength Training section.

Instructional Video for Kung Fu Knuckle Push-Ups

Instructional Video for Kickboxing Knuckle Push-Ups

Note:

  • Most importantly only the first two knuckles (ie. index and middle knuckled jointed between the proximal phalange and the metacarpals) should be used for this technique.
  • Often times people rest their weight on the whole of the proximal phalange or on more than the first two proximal phalanges, this is extremely bad for wrist alignment.
  • Beginners should start in push up position with one hand open and one hand in knuckle position on a soft surface and rest their for a while, then switch. Once the practitioner is comfortable with both hands on a soft surface and can do knuckle push ups the same should be repeated on a soft surface.
  • If the knuckle push up is done correctly (as noted above) it relieves a large amount of stress from the wrist. This makes it better for the wrist, conditions the knuckles to the force, and allowed for a deeper more constructive elbows in push up.



Martial Arts Books
Aikido | BJJ | Judo | Karate | Krav Maga | Kung Fu | MMA | Muay Thai | Taekwondo | Other

Become a member of the wiki community!
We hope you will join the wiki community.
Talk to fellow martial artists. Ask & answer questions. Discuss techniques.
You can also join via Facebook.

Wiki Recommendations by Google

Black Belt Wiki Community

  • Please visit the wiki community to read all of our members posts & replies. However, we have listed below some of the recent posts & top-rated topics added by our members to the wiki's social community. These are not wiki pages but rather are fantastic member generated questions, answers & even the occasional joke focused on martial arts topics. We hope you become a member.

Highly Rated Posts on the Wiki Community

Recent Wiki Community Posts

  • Holding back. This week i sparred a vastly imferior fighter. The whole point was to get him ready for his first fight. He will in my opinion not win. I held back on every strike because even out of shape i am faster and more acurate/powerful than he is. Or so i tho...
  • Inspiring people I am starting to decorate my garage and I like the look tons of pics on the wall. So I am reaching out to all of you for people to put on my wall. I am looking for people that have faced diversity or over came something in the fighting arts. Looking fo...
  • How to use a chair to practice high kicks Since we have been talking about Bill "Superfoot" Wallace's amazing flexibility and kicking prowess, I thought you would like to watch this Youtube video. It is a tutorial by Bill Wallace on how to use a chair to practice high kicks. Will Black Belt W...



Amazon - Martial Arts Books
(Click on the pictures below to learn more about these books)


At no extra cost to you, Black Belt Wiki makes a small commission if you buy products via these Amazon links. Your purchase helps keep this wiki free for all visitors. Thank you for your support!




Material on this wiki may not be copied or reproduced without the written approval of Black Belt Wiki.
All rights reserved. For other terms & conditions, please read our legal disclaimer. This site is for informational purposes only. All martial arts techniques and fitness exercises should be supervised by a trained martial arts instructor in order to prevent injuries and to ensure the proper technique is utilized. If you have had an injury or are in pain, please see a doctor before starting or continuing any martial arts and/or physical fitness program.



Follow us on Facebook or Twitter
Facebook | Twitter



Wiki
Martial Arts Products