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Wrist Exercises To Strengthen Your Wrists For MMA Training

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Table of Contents

What are Knuckle Push-Ups?

Knuckle push-ups are a variation of the traditional push-up exercise. Instead of performing the exercise on your palms, you perform it on your knuckles. This changes the pressure points on your hand and can provide additional benefits to your wrists, forearms, and overall upper body strength.

Why Do Knuckle Push-Ups?

Knuckle push-ups offer a few key benefits over traditional push-ups:

  • Less stress on the wrists: When you perform a traditional push-up on your palms, your wrists must bend back to support your weight. This can cause discomfort or pain for some people, especially those with wrist injuries. By performing the exercise on your knuckles, you eliminate this stress on your wrists.
  • Increased wrist strength: Performing knuckle push-ups requires your wrists to support your weight in a different way than traditional push-ups. This can help improve wrist strength and stability.
  • Improved grip strength: Since you are performing the exercise on your knuckles, you must grip the ground more tightly than with a traditional push-up. This can help improve grip strength over time.

How to Do Knuckle Push-Ups

Here's how to perform a proper knuckle push-up:

  1. Start in a plank position, with your hands shoulder-width apart and your body in a straight line. Instead of having your palms on the ground, make fists with your hands and place your knuckles on the ground.
  2. Lower your body towards the ground, keeping your elbows close to your body.
  3. Once your chest touches the ground, push yourself back up to the starting position.
  4. Repeat for your desired number of repetitions.

It's important to keep your body in a straight line throughout the exercise and to engage your core muscles to avoid sagging or arching your back.

Are Knuckle Push-Ups Better Than Regular Push-Ups?

Knuckle push-ups offer some unique benefits over traditional push-ups, as outlined above. However, whether they are "better" than traditional push-ups depends on your individual goals and needs.

If you have wrist pain or discomfort during traditional push-ups, knuckle push-ups may be a good alternative for you. Likewise, if you are looking to improve your wrist or grip strength, knuckle push-ups are a great exercise to add to your routine.

That being said, traditional push-ups are still a highly effective exercise for building overall upper body strength, and there is no one-size-fits-all answer to which exercise is "better."

Are Knuckle Push-Ups Safe?

While knuckle push-ups can offer some unique benefits over traditional push-ups, they may not be appropriate for everyone. If you have wrist or hand injuries or conditions, such as carpal tunnel syndrome or arthritis, you should consult with your doctor or physical therapist before attempting knuckle push-ups.

Additionally, if you are new to exercise or have not built up significant upper body strength, you may want to start with traditional push-ups and work your way up to knuckle push-ups gradually. This can help prevent injury and ensure you are using proper form.

Conclusion

Knuckle push-ups are a variation on the traditional push-up exercise that can offer unique benefits for those looking to improve wrist or grip strength, or for those who experience wrist pain during traditional push-ups. However, it's important to consult with a medical professional before attempting knuckle push-ups, especially if you have existing conditions or injuries. As with any exercise, proper form and gradual progression are key to staying safe and seeing results.


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