Wrist Full Push Up

Muscles worked

Setup

1. Place the backs of your hands on the floor, shoulder-width apart, with your fingers pointing toward each other.
2. Extend your legs back into a high plank position, balancing on your toes with feet hip-width apart.
3. Brace your core and squeeze your glutes to create a straight line from your head to your heels.

How to do it

1. Inhale and lower your chest toward the floor by bending your elbows at a 45-degree angle relative to your torso.
2. Lower until your chest is just above the floor, ensuring the backs of your hands remain flat against the ground.
3. Exhale and push back up to the starting position by extending your arms fully.
4. Maintain a controlled 2-1-2 tempo (2 seconds down, 1 second pause at the bottom, 2 seconds up).

Form checklist

• Keep the backs of the hands flat on the floor to avoid rolling the wrists.
• Maintain a neutral spine by engaging the abs and avoiding a sagging lower back.
• Keep your neck neutral by looking at the floor slightly ahead of your hands.
• Ensure elbows do not flare out excessively to minimize shoulder strain.

Pro tips

• Actively press your fingernails and the back of your fingers into the floor to engage the forearm extensors for better stability.
• Focus on 'pushing the floor away' to maximize recruitment of the serratus anterior and pectorals.

Make it harder

• Elevate your feet on a bench or step to increase the percentage of body weight loaded onto the wrists and upper chest.
• Slow the eccentric phase to 4 seconds to increase time under tension and further condition the wrist joints.

Frequently asked

What muscles does the wrist full push up work?

The wrist full push up primarily targets the pectorals, and also works the biceps, forearms, and serratus anterior as secondary muscles.

What equipment do you need for the wrist full push up?

The wrist full push up requires no equipment — just your body weight.

Is the wrist full push up good for beginners?

The wrist full push up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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