Wrist Full Push-up

The Wrist Full Push-up is a challenging and effective exercise that targets your upper body and core muscles. This exercise is a variation of the traditional push-up, but with an added focus on wrist strength and flexibility. It is a great way to build strength in your wrists and improve your overall push-up performance. To perform the Wrist Full Push-up, you start in a plank position with your hands positioned directly underneath your shoulders. Unlike a regular push-up, the emphasis here is on placing more weight on your wrists. As you lower your body down towards the ground, you should actively engage your wrist flexors and extensors to support your body weight. This exercise not only helps to strengthen and stabilize your wrists but also targets your chest, shoulders, triceps, and core muscles. It is particularly beneficial for athletes who engage in activities that require a strong and stable wrist, such as gymnastics, martial arts, and yoga. It is important to note that the Wrist Full Push-up may not be suitable for everyone. If you have a history of wrist injuries or pain, it is advised to consult with a fitness professional or physical therapist before attempting this exercise. Additionally, ensuring proper form and gradually increasing intensity are essential to avoid wrist strain or discomfort. Regularly incorporating wrist mobility exercises and stretches into your workout routine can also help improve the flexibility and strength of your wrists for this exercise. Try incorporating the Wrist Full Push-up into your upper body workout routine to challenge your upper body and take your push-up game to new heights!

Instructions

• Start by getting down on all fours, with your hands directly under your shoulders and your knees under your hips.
• Extend your wrists backward so that your fingers are pointing toward your knees.
• Lower your upper body toward the ground, keeping your elbows close to your sides.
• Pause briefly when your chest is just above the ground.
• Push through your palms and extend your arms fully, raising your body back up to the starting position.
• Repeat for the desired number of reps.

Tips & Tricks

• Ensure proper wrist warm-up and stretching before performing wrist full push-ups.
• Focus on maintaining proper form throughout the exercise to avoid wrist injuries.
• Engage your core muscles to provide stability and support during the movement.
• Start with modified push-up variations and gradually progress to the wrist full push-up as your strength and wrist flexibility improves.
• Listen to your body and take breaks when needed to prevent overuse injuries.
• Incorporate wrist strengthening exercises, such as wrist curls and wrist extensions, into your workout routine to improve wrist stability.
• Include exercises that target the chest, triceps, and shoulder muscles to further enhance your upper body strength.
• Maintain a balanced and nutritious diet to support muscle recovery and growth.
• Stay consistent with your workouts and gradually increase the intensity and volume over time.
• Consult with a fitness professional or physical therapist if you have any pre-existing wrist conditions or concerns.