Knuckle Push-Ups – Strength Training
This page provides information on Knuckle Push-Ups. Traditional martial arts instructors utilize knuckle push-up in order to strengthen a student’s fist and wrist as well as build triceps, chest and arm strength. Moreover, some martial artists believe that this training will toughen the skin around the knuckles in order to make the skin less likely to break/cut during practice or fights. This advanced push-up exercise is used by martial arts styles such as Karate, Kung Fu and Taekwondo.
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. Moreover, they believe that it can generate stronger wrists and thus reduce the potential for wrist sprains during sparring/fights due to misaligned punches.
However, knuckle push-ups focus pressure on a smaller portion of the hand (the bony knuckles) versus traditional push-ups (which focuses pressure on the larger “padded” area of the palm). This can generate more stress on the small bones of the hand and thus potentially more training injuries. To reduce potential stress-related injuries, some martial artists practice knuckle push-ups on padded mats or use padded gloves whereas students at traditional martial arts schools often perform these push-ups on a hard wooden floor.
Other advanced push-ups used in martial arts training include Clapping Push-Up, Eagle Claw Push-Ups, Elevated Push-Up, Plyometric Push-Up, Single Leg Push-Ups, T Push-Up and Triangle Push-Up (or Diamond Push-Ups).
All stretches and exercises should be supervised by a trained instructor in order to prevent injuries and to ensure the proper technique is utilized. For instructions on additional push-up techniques, please visit Black Belt Wiki’s main Martial Arts Strength Training section.
Instructional Video for Kung Fu Knuckle Push-Ups
Instructional Video for Kickboxing Knuckle Push-Ups