{"id":29196,"date":"2022-03-31T09:50:01","date_gmt":"2022-03-31T13:50:01","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=29196"},"modified":"2022-05-09T12:03:34","modified_gmt":"2022-05-09T16:03:34","slug":"knuckle-pushups","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/knuckle-pushups\/","title":{"rendered":"How To Nail The Knuckle Pushup"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">If, like me, you\u2019re all about Netflix\u2019s <\/span><i><span style=\"font-weight: 400;\">Cobra Kai, <\/span><\/i><span style=\"font-weight: 400;\">you\u2019ve probably <em>ooh<\/em>-ed and <em>ahh<\/em>-ed at the martial artists churning out pushups on their knuckles in various scenes of the show. But are there real perks of this cool-looking spin on the classic bodyweight strength move? Turns out, there\u2019s a reason why fighters\u2014and even people with certain ailments\u2014are fans of this type of pushup.\u00a0<\/span><\/p>\n<h2><b>Why Martial Artists Prefer Knuckle Pushups<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">According to Brazilian jiu-jitsu trainer <\/span><a href=\"https:\/\/www.jiujitsuoxford.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Michael LaBorde<\/span><\/a><span style=\"font-weight: 400;\">, there\u2019s one very specific reason fighters do knuckle pushups: The positioning of your hands (picture two fists pressed straight into the floor) prevents you from bending your wrists improperly as you warm up before martial arts training. Conventional or open-hand pushups require you to bend your wrists to plant your hands on the floor, which can cause issues in martial artists who depend on their fists to practice their craft, he explains.<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/pushups-form-mistakes\/\" target=\"_blank\" rel=\"noopener\">5 Pushup Form Mistakes You Might Be Making\u2014And How To Fix Them<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Basically, since martial artists make a fist in order to strike their opponents, they need to build strength in their fists in order to master their moves. \u201cHands change over time,\u201d adds <\/span><a href=\"https:\/\/rehabmma.com\/our-team\/dr-ujjwal-shakya\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Dr. Ujjwal Shakya<\/span><\/a><span style=\"font-weight: 400;\">, P.T., D.P.T. owner of MMA &amp; Sports Rehab. \u201cIf you make a fist for five years, the fist will be different from when you first started.\u201d And, according to Shakya, knuckle pushups equal a tighter fist.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Many mixed martial arts (MMA) athletes also do knuckle pushups because they already have gloves on before they get in the ring, Shakya notes. So, sometimes, it\u2019s just more practical.<\/span><\/p>\n<h2><b>Should <\/b><b><i>You<\/i><\/b><b> Try Knuckle Pushups?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Martial artists aren\u2019t the only ones who can benefit from banging out pushups on their knuckles. In fact, knuckle pushups are great for people with wrist extension injuries, who might experience wrist pain with conventional pushups.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, knuckle pushups are plenty challenging. Because fists are smaller than open hands, your base of support becomes narrower, which means that your forearms and shoulders have to work extra hard to hold your weight, explains Shakya. This means they&#8217;re also a good option for strength trainers looking to switch up their routine.<\/span><\/p>\n<h2><strong>Tips For Nailing Knuckle Pushups<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Want to give this pushup variation a shot? Keep a few things in mind as you get started.\u00a0<\/span><\/p>\n<h3><b>1. Choose the right surface<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">This probably goes without saying, but if you want to avoid tearing up your knuckles, you\u2019ll need to do knuckle pushups on an appropriate surface, like a <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/accessories\/fitness-accessories\" target=\"_blank\" rel=\"noopener\">yoga mat<\/a>, grass, or even a rolled-up towel. This way, you can reap the benefits of knuckle pushups without causing extra, unnecessary pain. \u201cDon\u2019t pick a surface like bare concrete,\u201d says LaBorde. Ouch.<\/span><\/p>\n<h3><b>2. Modify, modify, modify<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">If you\u2019re new to knuckle pushups (or pushups in general), begin by mastering a modified form of the movement. \u201cStart on your knees so that you\u2019re only loading up your upper body, which carries about 40 percent of your body weight,\u201d says LaBorde. You might also try starting with a smaller range of motion, Shakya adds. Instead of trying to lower your chest all the way to the floor right off the bat, go just halfway before pushing back up.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Shakya also recommends swapping your usual planks for knuckle planks. If that\u2019s too challenging, try knuckle planks from your knees.\u00a0<\/span><\/p>\n<h3><b>3. Know when to enlist a pro<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">As with any new exercise, it\u2019s never a bad idea to have a fitness professional like a certified trainer or physical therapist observe your form as you get started with knuckle pushups. They\u2019ll be able to point out any issues and recommend modifications or adjustments that can prevent injury, if necessary.<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/hire-a-personal-trainer\/\" target=\"_blank\" rel=\"noopener\">5 Situations When You Should Hire A Personal Trainer<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Experiencing any pain during or after knuckle pushups is another reason to seek the help of a pro. \u201cIf you feel pain, something is wrong,\u201d says LaBorde. In the meantime, give this masterful martial arts-inspired move a break to avoid getting hurt.<\/span><\/p>\n<h2><b>The Bottom Line<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Whether you\u2019re interested in martial arts, experience wrist pain, or want to nail a cool new strength exercise, knuckle pushups can be a great alternative to conventional pushups. Of course, just make sure to progress the exercise appropriately for your fitness level to reap the results you\u2019re after.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If, like me, you\u2019re all about Netflix\u2019s Cobra Kai, you\u2019ve probably ooh-ed and ahh-ed at the martial artists churning out pushups on their knuckles in various scenes of the show. But are there real perks of this cool-looking spin on the classic bodyweight strength move? Turns out, there\u2019s a reason why fighters\u2014and even people with<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/knuckle-pushups\/\">Read More <span class=\"screen-reader-text\">How To Nail The Knuckle Pushup<\/span><\/a><\/p>\n","protected":false},"author":259,"featured_media":29198,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[286,4,9],"tags":[],"class_list":["post-29196","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-fitness","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Nail The Knuckle Pushup | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"You&#039;ve probably seen martial artists do knuckle pushups in the movies and wondered about their benefits. 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