First Knuckle Push-Up on Knees

Step 1: Assume a standard push-up position. Hands should be placed just outside your upper chest on floor and feet spread about 6 inches apart.

Step 2: Instead of placing your weight on the palms of your hands, make a fist with both hands and evenly rest your weight on your knuckles. This is the starting position.

Step 3: Perform a traditional push-up by keeping your body in a straight line while pushing yourself up until your arms are fully extended (don’t lock elbows at the top).

Step 4: Slowly lower yourself back down to the starting position. This completes one rep.


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