First Knuckle Push-up

Cues

  • Keep elbows locked so antecubital is facing forward
  • Maintain strongly protracted shoulders throughout
  • Front edge of shoulders should be slightly in front of hands to maintain load on wrists throughout ROM

Mistakes

  • Rocking back and forth as you push. This takes the pressure off the hands and prevents the exercise from strengthening the hands
  • Bend elbows and sagging shoulders. This creates a soft torso and reduces the load in the wrists
  • Moving too quickly. Go slow.
  • Progressing too quickly. There are many tendons and ligaments in the wrists, progress gently over a period of several months and years.

 

 

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