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Forearms
Wrist Push-Up
A push-up variation on the backs of the hands for wrist and forearm strength.
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Target
Forearms
Category
Upper body · Strength
Difficulty
Advanced
Sets
3
Reps
8-12
Execution
How to perform
1. Warm up your wrists first and begin on your knees on a padded surface.
2. Place the backs of your hands on the floor with fingers pointing toward each other or as comfortable.
3. Lower under control with a straight body line and only a pain-free wrist range.
4. Press back up smoothly and stop immediately if your wrists feel painful.
Suggested rest: 90-120 seconds between sets.
Technique
Key form tips
- 1Warm up your wrists first and begin on your knees on a padded surface
- 2Place the backs of your hands on the floor with fingers pointing toward each other or as comfortable
- 3Keep each repetition controlled and maintain tension through Forearms.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Forearms to force extra repetitions.