Knuckle Push-Ups

Description

Knuckle Push-Ups are an advanced push-up variation performed on the knuckles instead of palms. They strengthen the wrists, forearms, chest, and triceps while improving joint stability.

The AntiSumax technique emphasizes silent, controlled execution for maximum muscle engagement without noise.

Muscles Worked

  • Pectoralis major (chest)
  • Triceps brachii
  • Deltoids (shoulders)
  • Forearms and wrists
  • Core stabilizers

AntiSumax Technique

  1. Form a plank position on your knuckles with wrists straight
  2. Keep elbows close to the body and core engaged
  3. Lower chest slowly toward the ground in 3-second count
  4. Pause briefly at the bottom position
  5. Push back up with controlled movement, maintaining straight body line

Video Demonstration

Progression Tips

Beginner

Knee knuckle push-ups or incline on wall, 2–3 sets of 6–10 reps.

Intermediate

Standard knuckle push-ups on floor, 3–4 sets of 8–12 reps.

Advanced

Weighted or slow-tempo knuckle push-ups, 4–5 sets of 12–20 reps.