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Push up, First Knuckle Progressions

The First Knuckle Push-Up is a common tool used in gymnastics to increase wrist and hand strength. This strength is transferable to other movements like handstands and planche. In this video, I will demonstrate four progressions that can be used to increase strength slowly. Progression number 1 is performed in a quadrupedal position. Start in a kneeling position with the hands placed on the floor directly under the shoulders and the hips stacked directly above the knees. Lock the elbows by twisting the hands into the floor towards the pinky fingers, imaging you are undoing the lid of a jar. Once the elbows are locked, protract the shoulders by pushing down into the floor and rounding the upper back. Spread the shoulders apart and contract the chest and serrates muscles to round the thoracic spine. Now that the elbows and shoulder are set lift the palms of the hands off the floor while keeping the fingers on the floor. You will feel a stretch in the hands. Slowly lower the palms back down until the hands are flat on the floor. Do not allow the elbows to bend. This version is the easiest as you can control the amount of weight in the hands by shifting the shoulder forward or back. Progression number 2 is performed in a kneeling push-up position. The setup for this progression requires the elbows to be locked and the shoulder to be protracted. Again we twist the hands into the floor and we round the upper back by spreading the shoulders across the back. In this progression we walk the knee’s back to move into a kneeling push-up position with the shoulders stacked over the wrists and the pelvis set in a strong posterior pelvic tilt (PPT). Contract your glutes and tuck your tail bone between your legs. From the kneeling push-up, I recommend starting with the palms lifted off the floor. From the top of the first knuckle push-up slowly lower the palms back down until the hands are flat on the floor before lift the palms up and returning to the start position. Do not allow the elbows to bend. Focus on maintaining the nice tight hollow body shape from shoulder to knee, do not allow the hips to tile forward or the back to arch. This progression will place more weight into the hands and therefore be harder than the quadrupedal progression. Progression number 3 is performed in a push-up position with an assisted concentric phase The setup for this progression requires the elbows to be locked and the shoulder to be protracted. Again we twist the hands into the floor, and we round the upper back by spreading the shoulders across the back and pushing down into the floor nice and hard. In this progression we move into a push-up position with feet together, the knees locked, the shoulders stacked over the wrists and the pelvis set in a strong posterior pelvic tilt (PPT). Contract your glutes and tuck your tail bone between your legs. From the push-up position, lift one palm up at a time to assist the concentric phase of the movement. Try to alternate the hand that lifts first in each repetition. Once both palms are off the floor slowly lower the palms back down until the hands are flat on the floor. Do not crash back down to earth; control the eccentric lowering of the palms and do not allow the elbows to bend. Focus on maintaining the nice tight hollow body shape, do not allow the hips to tile forward or the back to arch. This progression will place more weight into the hands and therefore be harder than the kneeling push-up progression. Progression number 4 is the first knuckle push-up The setup for this progression requires the elbows to be locked and the shoulder to be protracted. Again we twist the hands into the floor, and we round the upper back by pushing down into the floor nice and hard. This final progression is performed in a push-up position with the feet together, the knees locked, the shoulders stacked over the wrists and the pelvis set in a strong posterior pelvic tilt (PPT). Contract your glutes and tuck your tail bone between your legs. In this final progression both the concentric and eccentric will be performed with both hands at the same time. I recommend starting with the palms lifted off the floor. Once the elbows and shoulder are set, lift the palms of the hands off the floor while keeping the fingers on the floor. From the top of the first knuckle push-up slowly lower the palms back down until the hands are flat on the floor before lift the palms up and returning to the start position. Do not allow the elbows to bend. Focus on maintaining the nice tight hollow body shape, do not allow the hips to tile forward, the back to arch, or the shoulders to move back behind the vertical line of the wrists. It can be tempting to use momentum ad rock the body back while performing the concentric phase. Try to keep the body tight and have the shoulder stacked over the wrists as you raise up onto the first knuckle of the hands.