The pushup has been called the perfect exercise by athletes and trainers. It builds strength, endurance, coordination and timing. Knuckle pushups are done by resting the upper-body weight on the two knuckles of the forefinger and middle finger of both hands. While this exercise is primarily done by mixed martial artists and other combat-type fighters, it can be used by any individual who wants to get stronger hands.
Form
Doing knuckle pushups requires significant strength in the arms and upper body. Find a hard surface like a wood floor or a gym floor. Get in the regular pushup position with your hands by your shoulders. Press up and balance the weight that was being held by your right hand on the first two knuckles of that hand. Do the same with your left hand. Gradually lower your body until your chest is 1 to 2 inches from the ground. Raise up slowly. The first time you attempt knuckle pushups, don't try more than five.
Gradual Buildup
As you start to incorporate knuckle pushups into your workout, do it gradually because you must toughen your hands and fingers. Part of that means getting your hands stronger and used to the workload it takes to do knuckle pushups. It also means building calluses on your knuckles. The calluses help your knuckles handle the strain and pressure that come with doing knuckle pushups. It will take several weeks to build enough of a callus to handle a full regimen of knuckle pushups.
Fighting Purpose
When punching in mixed martial arts -- or in any self-defense activity -- you want to concentrate your force in the knuckles of your forefinger and middle finger when delivering the blow. This will make the punch much harder and more forceful and it will give you the potential to devastate your opponent. When you do knuckle pushups, you add to your strength and the hardness of the area. This will make your punching power more dynamic to the opponent on the receiving end.
Wrist Strengthening
In addition to building stronger arms and developing calluses on your knuckles, you will notice your wrists getting stronger. Your wrists are in a stable position when you do knuckle pushups and that position is not altered during the course of the exercise. This builds explosive strength that will help you throw harder punches.
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