Quick Answer
Wrist Elevated Push-Up is a intermediate strength exercise that targets your chest. It uses only your bodyweight. Start in a high plank position, hands shoulder-width apart.
Video Tutorial
How to Perform the Wrist Elevated Push-Up
- 1
Start in a high plank position, hands shoulder-width apart.
- 2
Lift onto the backs of your wrists, keeping fingers pointing towards your feet (or curled into fists for support).
- 3
Engage your core and maintain a straight line from head to heels.
- 4
Lower your body by bending your elbows, keeping them close to your sides.
- 5
Descend until your chest is close to the ground, maintaining wrist elevation.
- 6
Push back up to the starting position, extending your elbows.
- 7
Modify by performing on knees if needed.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Wrist Elevated Push-Up isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Wrist Elevated Push-Up work?
The Wrist Elevated Push-Up primarily works your chest. Secondary muscles include the shoulders, triceps and forearms.
What equipment do I need for the Wrist Elevated Push-Up?
The Wrist Elevated Push-Up needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Wrist Elevated Push-Up suitable for beginners?
The Wrist Elevated Push-Up is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Wrist Elevated Push-Up should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Wrist Elevated Push-Up every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train chest more frequently, alternate harder and easier variations and keep overall weekly volume moderate.