Wrist Push-up

The wrist push-up is a dynamic exercise that targets the muscles in your wrists, forearms, and upper body. This exercise is particularly beneficial for individuals who engage in activities that require a strong grip or those looking to improve their overall wrist and forearm strength. To perform a wrist push-up, start by assuming a traditional push-up position, with your hands shoulder-width apart on the ground and your body aligned in a straight plank. The main difference in this variation is that you'll be placing more emphasis on your wrists. As you lower your body towards the ground, focus on flexing and extending your wrists, allowing your body weight to press into your hands. Then, push back up and repeat for the desired number of reps. The wrist push-up can help improve wrist stability, flexibility, and strength. It can also aid in preventing common wrist injuries, such as carpal tunnel syndrome or wrist sprains. However, it's important to note that this exercise may not be suitable for individuals with existing wrist issues or those who are new to exercise. Always listen to your body and modify or discontinue any exercise that causes pain or discomfort. Incorporating the wrist push-up into your regular workout routine can contribute to overall upper body strength and enhance your performance in various sports and activities. Additionally, by building stronger wrists, you may experience an improvement in tasks that require gripping, such as weightlifting, yoga, rock climbing, or even everyday activities like carrying heavy objects or typing on a keyboard. Remember to warm up, stretch, and maintain proper form to maximize the benefits of this exercise.

Instructions

• Start by getting down on all fours with your hands placed shoulder-width apart and your fingers pointing forward.
• Position your wrists so that your fingers are facing towards your knees.
• Keeping your body in a straight line, lower your body towards the floor by bending your elbows.
• Once your chest almost touches the ground, push yourself back up to the starting position using your wrists and arms.
• Repeat the movement for the desired number of repetitions.

Tips & Tricks

• Ensure that your wrists are properly warmed up before performing wrist push-ups to prevent any potential injuries.
• Maintain proper form throughout the exercise by keeping your body in a straight line from head to toe.
• Engage your core muscles during the movement to stabilize your body and enhance overall strength.
• Start with modified wrist push-ups using an elevated surface such as a step or box if you are a beginner.
• Gradually progress to full wrist push-ups on the floor as you build strength and endurance.
• Include wrist mobility exercises in your warm-up routine to improve flexibility and reduce the risk of wrist strain.
• Focus on the mind-muscle connection by intentionally engaging and contracting the muscles in your wrists and forearms during each repetition.
• Listen to your body and stop immediately if you experience any pain or discomfort in your wrists.
• Incorporate wrist push-ups into a well-rounded upper body workout routine to target and strengthen various muscle groups.
• Stay consistent with your training and gradually increase the intensity and volume of your wrist push-ups over time.