Knuckle push-ups are one variation of the standard push-up. Standard push-ups are done with your palms flat on the floor. Knuckle push-ups are done with your hands in a fist. The pressure is on your knuckles and the proximal phalanx, the part of your fingers closest to the palm before the first finger joint. The main motivation for doing knuckle push-ups over regular push-ups is mostly a matter of comfort.
The Exercise
Regular push-ups and knuckle push-ups target the same muscles. The chest, triceps and front shoulders are the main movers. Both styles of push-up are performed in the same basic manner. Kneel on the floor. For a regular push-up, place your hands flat in front of you. For a knuckle push-up, make a fist with each hand and place your fists on the floor, with your thumbs pointing down. Lift your knees off the ground. Bend your elbows to lower your body toward the floor.
Martial Arts
Knuckle push-ups are popular with martial artists. The theory is that performing push-ups on your knuckles will toughen the skin on the back of your hand, possibly resulting in calluses. Hitting a punching bag, piece of wood or other object will then be easier. However, this is not a universal practice among martial artists. No scientific evidence exists that this practice actually does toughen the skin or increase punching ability.
Forearm Strength
Your forearms are not involved during a regular push-up. Placing the palms on the floor places the forearms in a neutral position. Flexing your fingers to form a fist recruits the wrist flexor muscles, the muscles on the inner part of the forearm. These muscles don't actively contract during a push-up. However, they isometrically contract, meaning they contract without shortening, to stabilize the hand in a fist. Performing knuckle push-ups helps strengthen the forearm muscles.
Injury
Performing regular push-ups with your palms flat on the floor can put stress on your wrists, which are bent at a 90-degree angle. The majority of pressure is on the base of your palm and your wrist joint. Wrist pain is a common complaint from doing standard push-ups. Knuckle push-ups release the pressure on the wrist joint because the wrist is in a neutral position. Performing knuckle push-ups is a better option if you have weak wrists.
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