Movement overview

The Reverse Wrist Push-Up is an advanced bodyweight exercise targeting the forearms, wrists, and finger flexors. It involves performing a push-up with the wrists in a reversed position, which places significant stress on the wrist joints and forearm muscles. This exercise requires a high level of wrist flexibility and strength, making it suitable only for experienced individuals.

Step-by-step cues

1. Begin by kneeling on the floor with your hands placed shoulder-width apart, fingers pointing towards your knees.
2. Slowly lean forward, placing your weight onto your hands while keeping your elbows slightly bent.
3. Ensure your wrists are directly under your shoulders and maintain a straight line from your head to your knees.
4. Lower your body by bending your elbows until your chest is close to the ground, keeping your core engaged.
5. Push through your palms to return to the starting position, maintaining control throughout the movement.
6. Repeat for the desired number of repetitions.

Technical tips

• Warm up thoroughly before attempting this exercise to prepare your wrists and forearms.
• Start with a limited range of motion and gradually increase as you build strength and flexibility.
• Focus on maintaining a neutral wrist position to minimize strain and reduce the risk of injury.
• If you experience any pain or discomfort, stop immediately and reassess your form or consult a professional.
• Incorporate wrist mobility exercises into your routine to improve flexibility over time.
• Consider using a padded surface or mat to reduce pressure on the wrists during the exercise.