Quick Answer
Wrist Push-Up is a intermediate strength exercise that targets your chest. It uses only your bodyweight. Start in a kneeling or high plank position, hands shoulder-width apart.
Video Tutorial
How to Perform the Wrist Push-Up
- 1
Start in a kneeling or high plank position, hands shoulder-width apart.
- 2
Place the backs of your hands on the floor, fingers pointing towards your feet.
- 3
Engage your core and maintain a straight line from head to heels (or knees if modifying).
- 4
Lower your body by bending your elbows, keeping them close to your sides.
- 5
Push back up to the starting position, extending your elbows fully.
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 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 Push-Up work?
The Wrist Push-Up primarily works your chest. Secondary muscles include the shoulders, triceps and forearms.
What equipment do I need for the Wrist Push-Up?
The Wrist 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 Push-Up suitable for beginners?
The Wrist 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 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 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.