Wrist Push-up

Description

How to Do Wrist Push-up

1. 1
   Setup

   Begin on your hands and knees or in a high plank position, placing the back of your hands flat on the floor directly under your shoulders, fingers pointing towards your knees.

2. 2
   Setup

   Ensure your wrists are straight, not bent, and your body forms a straight line from head to heels (if on toes) or head to knees (if on knees), engaging your core.

3. 3

   Inhale as you slowly lower your chest towards the floor by bending your elbows, keeping them tucked slightly towards your body.

4. 4

   Exhale and powerfully push through the back of your hands to extend your elbows and return to the starting position, focusing on the forearm and wrist extensors.

5. 5

   Maintain control throughout the entire movement, avoiding any sudden drops or jerks as you push back up.

Tips

• If performing on your toes is too difficult, start on your knees to reduce the load and build foundational wrist strength before progressing.
• Always warm up your wrists and forearms thoroughly with gentle stretches and rotations before attempting this exercise to prepare the joints and tendons.
• Focus on keeping your wrists as straight as possible throughout the movement; avoid letting them collapse or hyperextend at the bottom.
• Consciously engage your forearms during the pushing phase, imagining you are pressing the floor away with the back of your hands.

Common Mistakes

• ×Allowing the wrists to collapse or bend excessively during the lowering phase can cause strain; ensure you maintain a straight line from your forearm through your knuckles by actively engaging your wrist extensors.
• ×Sagging hips or arching the lower back indicates a weak core; keep your core tight and maintain a rigid plank position throughout the entire movement.
• ×Rushing the eccentric (lowering) phase reduces time under tension and increases injury risk; control your descent slowly and deliberately to maximize muscle activation and protect your joints.