Wrist push-ups, also called back-of-hand push-ups, are a challenging exercise. They work the chest, triceps, shoulders, abs and forearms. Gymnasts and martial artists use this style of push-up to strengthen their wrists and forearms. The hand position required for wrist push-ups places increased stress on the wrists, increasing risk of injury. Only perform this exercise if you are at an advanced fitness level.
Step 1
Kneel on a mat or other soft surface. Make fists with both hands. Place them on the mat in front of your knees with a neutral grip, palms facing each other. Lift your body up and straighten your arms. This is the starting position.
Step 2
Start to lower your body towards the floor by bending your elbows. Allow your elbows to flare out as you drop down into the push-up. Inhale as you descend. Keep your body in a straight line throughout the movement. Your hips should not sag or pike. Engage your abs and squeeze your glutes. This protects your lower back.
Step 3
As you lower into the push-up, roll your wrists outward. Your body weight will transfer onto the back of your wrists and hands. At the bottom of the push-up, your hands should be flat, with the back of your hands against the mat. Your body will be a few inches above the floor.
Step 4
Exhale and press up, straightening both your elbows and wrists. At the top of the movement, your arms are straight and you are on your fists again.
Tips and Warnings
- Start by doing this exercise on your knees. As your wrists and forearms get stronger, advance to the full wrist push-up.
- If you do not have enough wrist and forearm strength, you risk injury performing the wrist push-up.
Things You'll Need
- Exercise mat
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