wikiHow is a “wiki,” similar to Wikipedia, which means that many of our articles are co-written by multiple authors. To create this article, 45 people, some anonymous, worked to edit and improve it over time. This article has been viewed 720,493 times.

X

To condition your knuckles, try doing knuckle pushups by getting into a standard push up position with your hands in a fist. Do your pushups as normal, using your knuckles to support your weight the entire time. You can also do hand-strengthening exercises throughout the day, like squeezing a tennis ball continuously for 90 seconds. If you’re at the gym, use a punching bag without gloves, which will strengthen your knuckles by increasing the pressure on your bones. However, make sure to protect your hands with heavy-duty cotton wrist wraps, and punch the bag for only a few minutes each day. To learn more, including how to use rice and a bucket to condition your knuckles, keep reading!