Movement overview

The Wrist Push Up is a bodyweight exercise that targets the forearms and wrists, enhancing strength and flexibility in these areas. It is performed with the back of the hands on the ground, requiring balance and control. This exercise is beneficial for athletes looking to improve wrist stability and forearm endurance.

Step-by-step cues

1. Begin by kneeling on the floor, placing your hands on the ground with the backs of your hands facing down and fingers pointing towards your body.
2. Ensure your wrists are directly under your shoulders and your knees are under your hips.
3. Engage your core to maintain a straight line from your head to your knees.
4. Slowly lower your chest towards the floor by bending your elbows, keeping your wrists stable.
5. Pause briefly at the bottom, then push through the backs of your hands to return to the starting position.
6. Repeat for the desired number of repetitions.

Technical tips

• Warm up your wrists thoroughly before attempting this exercise to prevent injury.
• Start with a small range of motion if you are new to wrist push ups, gradually increasing as you build strength.
• Focus on maintaining control throughout the movement to maximize effectiveness and safety.
• Keep your elbows close to your body to reduce strain on the wrists.
• If you experience discomfort, try adjusting the angle of your hands or reduce the number of repetitions.