Knuckle pushup (Fist pushup)

Muscles

• Anterior deltoid
• Pectoralis major (clavicular head)
• Triceps brachii (long head)
• Triceps brachii (medial head)
• Triceps brachii (lateral head)
• Extensor carpi radialis brevis
• Extensor carpi radialis longus
• Extensor carpi ulnaris
• Extensor digitorum
• Extensor pollicis longus
• Extensor indicis
• Flexor carpi radialis
• Flexor carpi ulnaris
• Palmaris longus
• Abductor pollicis longus
• Flexor digitorum profondus
• Flexor digitorum superficialis
• Flexor pollicis longus
• Serratus anterior
• Rectus abdominis
• External oblique
• Internal oblique

Technique

1. Make tight fists and place them on the floor shoulder-width apart, wrists straight.
2. Do a Pushup , going down until your chest touches the floor: the fists add range of motion.

Form tips

1. Start on a soft surface like a mat and move to harder ones as your knuckles toughen.

Similar Exercises

• Thorough wrists warmup
• Knee diamond pushup
• Knee fingertip pushup
• Knee wrist pushup
• Palm raise pushup

Equipment

• Ground (hands or body)