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knuckle Push-Up


  • From a Plank position, keep the spine straight, the core engaged and the head facing slightly forward.
  • Bend the elbows to 90 degrees and keep them close to the ribcage.
  • Exhale, stretch the arms and return to the Plank.
  • Engage the core to prevent any bending at the waist. Ensure a strong, straight form from head to toe.

General and Boxing-specific Benefits

The Push-up strengthens the arms, the chest, the core, the back and the legs, builds shoulder stability, and develops upper body explosiveness. Performed on the fists, this pose also strengthens and stabilizes the wrists. Bending the elbows to form a 90 degree angle also ensures optimal intensity.

Cautions and Modified Versions

Performing the push-up on the knuckles is designed to prevent wrist injury. However, participants with wrist injuries should proceed with caution.

Participants who struggle with push-ups may wish to perform the exercise on their knees as a modification.

Anatomical Focus

Spine/Core: Spinal extensors and flexors,

Upper limbs: Serratus anterior, rotator cuff, deltoid, pectoralix major/minor, triceps brachii, pronator quadratus and teres, intrinsic hand and wrist muscles

Lower limbs: Hamstrings, adductor magnus, gluteus maximus, gracilis, intrinsic foot muscles


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