Wrist Full Push-up
Master the Wrist Full Push-up to build exceptional wrist strength, forearm stability, and chest power.
Variations of Wrist Full Push-up
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
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.
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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.
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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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