Full Wrist Push-Up
Intense push-up variation! Full Wrist Push-Ups build serious strength. Proceed with caution and listen to your body.
The Full Wrist Push-Up is a compound exercise that mainly works the chest and triceps, with help from the core and back. No equipment needed: it uses just your bodyweight.
Full Wrist Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Abdominals (rectus abdominis); Boxer Muscle (serratus anterior)
Full Wrist Push-Up Variations and Alternatives
How to do the Full Wrist Push-Up
Starting Position:
Begin by kneeling on the floor with your knees hip-width apart.
Place your hands flat on the ground in front of you, shoulder-width apart. Your fingers should be pointing forward or slightly outward.
Body Alignment:
Straighten your legs behind you and lift your feet off the ground, balancing on your toes.
Your body should form a straight line from your head to your heels. Engage your core by tightening your abdominal muscles.
Keep your head neutral and look slightly ahead, not down.
Lowering Phase:
Inhale as you bend your elbows and lower your chest towards the floor.
Keep your elbows close to your body at about a 45-degree angle.
Lower yourself until your chest is just above the ground or as low as your range of motion allows.
Pushing Up:
Exhale as you push through your hands, extending your elbows to lift your body back to the starting position.
Ensure that your body remains in a straight line throughout the movement; avoid sagging hips or arching your back.
Repetition:
Repeat the lowering and pushing up movement for your desired number of repetitions. Beginners can start with 5-10 repetitions and gradually increase as they become stronger.
Cooldown:
After completing your sets, perform gentle stretches for your wrists, arms, and shoulders to help prevent stiffness.
Tips:
If this is too challenging, you can modify the push-up by keeping your knees on the ground.
Maintain consistent breathing and focus on form, rather than speed, to avoid injury.
Full Wrist Push-Up FAQs
What muscles does the Full Wrist Push-Up work?
The Full Wrist Push-Up mainly works the chest and triceps, with help from the core and back. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Full Wrist Push-Up?
None. The Full Wrist Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Full Wrist Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Full Wrist Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Full Wrist Push-Up variations and alternatives?
Similar exercises include the Body Up, Chaturanga Pose, Child Pose Push-Up and Clock Push-Up.
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