Wrist Push-up

Strengthen your forearms and wrists with the challenging Wrist Push-up. This advanced bodyweight exercise builds impressive grip strength and joint

AdvancedForearms Body weight

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

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Description

A wrist push-up is a variation of the standard push-up where the back of the hands are placed on the floor and the individual pushes up from this position. It requires significant wrist and forearm strength.

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How to do Wrist Push-up

01
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.
02
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.
03
Inhale as you slowly lower your chest towards the floor by bending your elbows, keeping them tucked slightly towards your body.
04
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.
05
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.

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Questions

What muscles does Wrist Push-up work?

Wrist Push-up primarily targets Wrist Extensors, Wrist Flexors.

Is Wrist Push-up good for beginners?

Wrist 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 Push-up?

You need Body weight to perform Wrist 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 Push-up?

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.

What are common mistakes when doing Wrist Push-up?

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.