Wrist Full Push-up
Master the Wrist Full Push-up to build exceptional wrist strength, forearm stability, and chest power.
Description
A wrist full push-up is a variation of the standard push-up where the palms are facing upwards. This exercise primarily targets the wrists, forearms, and chest muscles.
How to Do Wrist Full Push-up
- 1Setup
Begin in a standard push-up position, but with your hands rotated so your fingers point towards your feet and your palms face upwards, resting on the back of your hands with fingers curled.
- 2Setup
Ensure your wrists are directly under your shoulders and your body forms a straight line from head to heels. Engage your core and glutes to maintain a rigid torso, preventing any sagging in your hips or arching in your lower back.
- 3
Inhale as you slowly lower your chest towards the floor by bending your elbows, keeping them tucked close to your body. Maintain a controlled descent until your chest is just above the ground.
- 4
Exhale powerfully as you push through the back of your hands to extend your elbows and return to the starting position. Focus on driving your entire body upwards while maintaining a strong, straight plank.
- 5
At the top, fully extend your arms without locking your elbows, maintaining tension in your chest and triceps. Control the movement throughout, avoiding any jerky motions.
Tips
- Start on your knees if the full wrist push-up is too challenging, gradually progressing to your toes as wrist strength improves.
- Actively squeeze your shoulder blades together as you lower, then push them apart at the top to fully engage your chest and stabilize your shoulders.
- Keep your gaze slightly forward and down to maintain a neutral cervical spine throughout the exercise, preventing neck strain.
- Focus on a smooth, controlled tempo, especially during the lowering phase, to maximize time under tension and build strength effectively.
Common Mistakes
- ×Allowing your hips to drop towards the floor indicates a weak core; fix this by actively bracing your abdominal muscles and squeezing your glutes throughout the movement.
- ×Letting your elbows point out to the sides puts excessive strain on your shoulders; correct this by keeping your elbows tucked closer to your body, pointing slightly backward.
- ×Not lowering your chest close enough to the floor reduces muscle activation; ensure you descend until your chest is just above the ground while maintaining proper form.
Variations
Push-up Pull
Build upper-body pushing and pulling strength in one move with this challenging push-up and row combo.
Chest Tap Push-up
Enhance your push-up strength and stability with the Chest Tap Push-up. This dynamic variation challenges your core and improves upper body power, making
Scapula Push-Up
Strengthen your shoulder stabilizers with the Scapula Push-Up. This variation targets your scapular muscles, enhancing shoulder stability and upper body
Push-Up Plus
Enhance your push-up with the Push-Up Plus, specifically targeting the serratus anterior for shoulder stability and overall chest, shoulder, and triceps
Related Exercises
Single Arm Push up (on knees)
Build powerful unilateral chest, tricep, and shoulder strength with the Single Arm Push-Up (on knees).
Single Arm Push up
Master the single arm push-up to build incredible upper body strength, core stability, and balance.
Push-up Jack
A combination of a push-up and a jumping jack that targets the chest and shoulder muscles, while also working the core and increasing heart rate.
Push up (With push up handles)
Perform push-ups with handles to deepen your chest engagement and protect your wrists.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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