Knuckle vs. palm pushups?

Asked by: Alicia Woods

A knuckle push-up is a variation of a push-up in which your bodyweight rests on your knuckles. Practicing knuckle push-ups is as simple as doing a regular push-up, but instead of having your palms flat on the ground, you make your hands into fists so that your knuckles make contact with the floor.

Is it better to do pushups with fists or palms?

Pushing on your knuckles can help you pump up like Popeye: In a December 2018 study from the ​Journal of Electromyography and Kinesiology​ comparing different push-up hand positions, knuckle push-ups activated the forearms more than push-ups on the palms.

Are knuckle push-ups better?

You Get a Greater Range of Motion



Knuckle push-ups require a greater range of motion than regular push-ups do. Therefore, they’re going to pose a greater challenge to your muscles. Particularly your anterior deltoids. With a greater range of motion, knuckle push-ups could make you stronger than regular push-ups.

Are knuckle pushups harder?

Your knuckles get tougher. As you do multiple sets, the skin on your knuckles gets calloused, which is beneficial for anyone who throws punches in their sport. Doing Push-Ups on your knuckles is also a good way to save your wrists.

Are knuckle push-ups easier or harder?

Doing push-ups on your knuckles is more challenging than doing regular push-ups, but only slightly. Like regular push-ups, you can make knuckle push-ups easier by bending your legs and resting on your knees or harder by raising your feet.

Do knuckle push ups do anything?

This type of push-up is known for being popular among martial artists—such as those training in karate—and is an effective exercise for building muscle in your forearms, pecs, and your anterior deltoids (muscles in the fronts of your shoulders).

Do knuckle push ups strengthen forearms?

One of the many variations of this exercise is the knuckle pushup, in which your point of contact with the floor is the knuckles of your fist rather than the palm of your hand. This type of pushup is an effective exercise for building strength in your wrists, triceps and forearms.

Do boxers do knuckle pushups?

Because of the pressure of the knuckle bones on a harder floor surface. And although somewhat useful I'd caution against too much of this as you'll pick up an overuse injury that stops you punching.

What is the world record for knuckle push-ups?

The 91-knuckle push-up record of America’s Ron Cooper gave way for a new world record by an Indian on May 1. Chakkanath Pradeep from Pookkottumpadam, near Nilambur, in the district set the world record by doing 99 knuckle push-ups in a minute.

Do knuckle pushups increase punching power?

Instructors that utilize knuckle push-ups believe that these push-ups can help to improve a student’s punching power. They believe that the technique used in this exercise is more similar to a punch (versus a traditional open hand push-up) and it can toughen the striking area used in a punch.

Can punching wood make knuckles stronger?

When they heal, bones often become more dense and resistant to impact as an adaptation of hard training. Punching a densely-packed bag will condition your knuckles, wrists and elbows to impact, and your knuckles will get stronger due to calcium deposits that are triggered by the damage they incur.

Can a human punch break a wall?

Very unlikely. In term of science and calculation, the human power just is not enough to break through a standard concrete walls.

What makes knuckles bigger?

Swelling. The tissue and cartilage in your hands and fingers is designed to protect your delicate joints. If a joint is under excessive stress or is damaged, the tissues that line the joint may swell. This swelling may make your fingers and hands appear puffier than usual.