Wrist Push-Up
Build wrist & forearm strength with Wrist Push-Ups! An advanced exercise, do with caution & proper form. Consult a pro if needed.
The Wrist Push-Up is a compound exercise that mainly works the forearms. No equipment needed: it uses just your bodyweight.
Wrist Push-Up Muscles Worked
Primary
Top Forearm (wrist extensors); Forearm Flexor (brachioradialis)
How to do the Wrist Push-Up
Start in a standard push-up position with your hands flat on the ground and your body in a straight line from your head to your heels.
Carefully rotate your wrists so that your fingers point towards your body and your palms are still flat on the ground. Ensure your hands are placed shoulder-width apart for stability.
Lower your body towards the floor by bending your elbows while keeping your body in a straight line. Your forearms and back of the hands/wrists will bear the load which might feel uncomfortable at first.
Go down as far as you can without compromising your form or causing any pain in your wrists or forearms.
Push back up to the starting position by straightening your arms, ensuring you engage your chest, triceps, and shoulder muscles along with your forearms and wrists.
Repeat for the desired number of repetitions and sets.
Note: Wrist push-ups are an advanced exercise that places a significant strain on the wrists and should only be attempted by individuals with sufficient wrist strength and flexibility. If you're new to this exercise or have any existing wrist issues, it's advised to perform this exercise with caution, or consider a modified version or alternative exercise to avoid injury. Always prioritize proper form and if necessary, consult a fitness professional for guidance.
---
Wrist Push-Up FAQs
What muscles does the Wrist Push-Up work?
The Wrist Push-Up mainly works the forearms. The main muscles are the wrist extensors and brachioradialis.
What equipment do you need for the Wrist Push-Up?
None. The Wrist Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the 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 Wrist Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Wrist Push-Up variations and alternatives?
Similar exercises include the Bodyweight Wrist Radial Deviation with Supported Elbow, Bodyweight Wrist Ulnar Deviation with Supported Elbow, Finger Push-Up and Kneeling Finger Pulse.
Training calculators
Work out the numbers behind your training before your next session.