Short answer: Make fists with thumbs outside the fingers, place the first two knuckles on a padded stable surface and keep wrists straight. Start on an incline. Stop for hand, wrist or knuckle pain.
Potential benefit
Knuckle push-ups keep the wrist more neutral than palms-flat reps, which some people find comfortable. They do not strengthen or “condition” the hands safely for everyone.
Setup
Use a mat, align the wrist with the forearm and distribute pressure carefully. Hard concrete increases skin and joint stress.
Progression
Begin against a wall, move to an incline and then try short floor sets. Neutral-grip handles are a less pressure-intensive option.
Risks
Avoid them with hand injuries, fragile skin or discomfort. See the wrist-pain guide for alternatives.
Choose the grip you can repeat safely
RepSaga rewards pain-free push-ups, whether you use palms, handles or another controlled setup.
Frequently asked
Are knuckle push-ups better for wrists?
They reduce wrist extension but add pressure to the hand, so they are not universally better.
Should I do them on concrete?
A padded, non-slip surface is safer for practice.