Kneeling Knuckle Push-Up
Strengthen your wrists & chest. A modified push-up on your knuckles that builds stability & power. Great for beginners!
The Kneeling Knuckle Push-Up is a compound exercise that mainly works the chest and triceps, with help from the back. No equipment needed: it uses just your bodyweight.
Kneeling Knuckle Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Chest (pectoralis major, sternal head); Boxer Muscle (serratus anterior)
Kneeling Knuckle Push-Up Variations and Alternatives
How to do the Kneeling Knuckle Push-Up
Kneel on a comfortable surface with your knees hip-width apart.
Make fists with both hands and place them on the ground, knuckles down, slightly wider than shoulder-width apart. Ensure that your fists are correctly aligned under your shoulders.
Extend your feet behind you, so your body forms a straight line from your knees to your head.
Engage your core and keep your spine neutral, looking slightly ahead or down to maintain the alignment of your neck with your spine.
Lower your body in a controlled manner until your chest nearly touches the ground. Keep your elbows close to your ribs as you descend to increase triceps activation.
Push through your knuckles and extend your arms to return to the starting position, keeping your body straight throughout the movement.
Repeat the movement for the desired number of reps and sets.
Remember to breathe steadily throughout the
Kneeling Knuckle Push-Up FAQs
What muscles does the Kneeling Knuckle Push-Up work?
The Kneeling Knuckle Push-Up mainly works the chest and triceps, with help from the back. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Kneeling Knuckle Push-Up?
None. The Kneeling Knuckle Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Kneeling Knuckle Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Kneeling Knuckle Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Kneeling Knuckle Push-Up variations and alternatives?
Similar exercises include the Bear Push-Up, Bodyweight Kneeling Push-Up Row, Bodyweight Kneeling Tricep Extension and Box Decline Kneeling Push-Up.
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