Wrist Full Push-up
Master the Wrist Full Push-up to build exceptional wrist strength, forearm stability, and chest power.
- Movement
- Compound
- Force
- Push
- Per set
- 45s
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Wrist Full Push-up
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
- 01Setup
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.
- 02Setup
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.
- 03
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.
- 04
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.
- 05
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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Get Ellim — FreeQuestions
Is Wrist Full Push-up good for beginners?
Wrist Full Push-up is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Wrist Full Push-up?
You need Body weight to perform Wrist Full Push-up. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Wrist Full Push-up?
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.
What are common mistakes when doing Wrist Full Push-up?
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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Free · iPhone only · Available on the App Store