Knuckle pushups are a popular variant of the classic pushup exercise that can help strengthen your wrists and knuckles while building upper body muscle. By following these 13 steps, you’ll master the proper technique for performing knuckle pushups safely and effectively.

1. Find a comfortable surface: Since knuckle pushups can be intense on your hands, it’s important to choose a stable surface with some cushioning to support your knuckles, such as a yoga mat or carpeted floor.

2. Set your hand position: Make a fist with both of your hands and place them on the ground approximately shoulder-width apart. Your fingers should be pointing forward with your thumbs tucked in and touching the sides of your index fingers.

3. Position your feet: Step back with both feet until your body forms a straight line from head to heels. Your legs should be slightly wider than hip-width apart for better balance and support.

4. Align your body: Ensure that your head is in line with your spine, shoulders are down and back, and hips are level. Engage your core muscles to maintain this neutral position throughout the exercise.

5. Inhale as you lower: Take a deep breath in as you begin bending your elbows and lowering your chest toward the ground, keeping it parallel with the floor. Keep elbows close to the sides of your body.

6. Pause at the bottom: When your chest hovers just above the ground, hold this position for a moment to establish control.

7. Exhale on the way up: As you push yourself back up into the starting position, exhale slowly and fully through pursed lips to help maintain proper technique.

8. Fully extend arms: You have completed one rep when your arms are fully extended, and you have returned to the starting position.

9. Progress gradually: Begin by performing a few reps of knuckle pushups and gradually increase the number as you become more comfortable with the movement.

10. Maintain a steady pace: Aim for a consistent tempo throughout the exercise, moving neither too quickly nor too slowly.

11. Keep joints safe: If you experience any pain or discomfort in your wrists or knuckles during the exercise, pause, and reassess your technique to ensure you are performing it correctly and safely.

12. Modify if needed: For those who find knuckle pushups too challenging initially, try modified versions such as kneeling pushups or regular pushups to build up strength before progressing to full knuckle pushups.

13. Incorporate knuckle pushups into your routine: To get the most benefits from this targeted exercise, incorporate it into your regular workout routine 2-3 times per week.

By following these 13 steps, you’ll soon master the art of knuckle pushups and enjoy their many benefits while strengthening your wrists and upper body muscles.