How to Do Karate Push-Ups

If you’re into martial arts, you know how important punches are in many karate moves and routines. Performing karate pushups, also known as knuckle pushups, strengthens your wrists, forearms and fists so you can deliver a more powerful punch.

Instructions

Difficulty: Moderately Challenging

1. Lie face down on the floor as if preparing for a regular pushup. Make a fist with both hands and place them flat on the floor on either side of you. Your knuckles should have contact with the floor.
2. Raise yourself so that you are balanced on your fists and toes. Keep your hands directly below your shoulders. Lower yourself until your chest almost touches the floor. Keep your elbows close to your body. Do not flare them out. This is your starting position.
3. Twist your fists inward as you push up through your fists. Return to the starting position when you lower. Don't drop below that point. Keep your back straight and head down, facing the floor. Do not raise your head as you do karate push-ups. Pause at the top of the push-up before slowly lowering yourself to the starting position. Keep the entire movement of the pushup slow and controlled.
4. Make sure you are placing your weight on the first two knuckles of each hand. The point of karate push-ups is to develop your punching power and you generally punch with the first two knuckles of your fist.
5. Repeat the up and down motion, keeping your weight on the first two knuckles of each fist, for as many repetitions as you can comfortably complete.

Tips & Warnings

• Early on, do this exercise on a mat. Performing karate pushups on a hard surface might cause pain or injury to your knuckles. Work your way up to performing them on a hard surface.