Fist pushups, or knuckle pushups, is one of many possible pushup variations. While it is impossible to strengthen your knuckle bones, knuckle pushups are beneficial in other ways that differ slightly from traditional pushups. Ensure you are fit enough for knuckle pushups before attempting them, as the difficulty of this exercise is considerably greater than that of traditional pushups.
Hand Positioning
Knuckle pushups are performed in the same way that traditional pushups are performed, save the form and positioning of the hands. Instead of an open-palm position with your wrists unhinged, your wrists must be hinged and the longest phalange bones -- the base segment of your fingers -- must be pressed flatly against the ground. Ensure you keep the middle and upper phalanges pressed straight against the base of your palm, rather then curled inward, as you would when making a fist. Doing so can cause discomfort due to the pressure that your fingertips can place on your palm.
Technique
To perform knuckle pushups, take a regular pushup position, with only your long phalanges and your toes touching the ground. Your arms should be positioned at shoulder width and between shoulder and chest level. Engage your midsection to stabilize your body and to help maintain a perfect plank form from your neck down to your heels. Slowly lower your body by bending at the elbows as you inhale. Lower until your body is parallel to the ground without making contact with it, then press up by contracting your triceps and pectoral muscles as you exhale.
Benefits
The knuckle pushup concentrates much of the work on the triceps and pectorals, but the muscles around the wrists and in your forearms are also engaged. Since a knuckle pushup places more pressure on your wrists than an open-palm pushup, the muscles must work harder to keep your wrists and forearms stable. The narrow width at which your arms are positioned also contribute to the effectiveness of the knuckle pushup. The closer your arms are together, the more work is concentrated on the pectorals.
Precautions
Knuckle pushups can be challenging and can pose certain risks. You should not attempt them if you have weak wrists, as the high amount of pressure can cause the wrists to buckle. This could lead to injury. If you have never done knuckle pushups before, test your wrist strength and stamina first by performing an assisted knuckle pushup. Assisted pushups are performed on the knees rather than on the toes. If you can complete a set of eight to 10 pushups in this position without feeling weak in your wrists, try doing two to three knuckle pushups in a regular position, and work your way up in repetitions.
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