Full Wrist Push Up

Muscles Involved

The full wrist push up is a challenging exercise that primarily targets the muscles of the upper body, including the pectoralis major (chest), triceps brachii (back of the arms), and the anterior deltoids (front shoulders). In addition to these primary muscles, the exercise also engages secondary muscle groups such as the serratus anterior, which helps with shoulder stabilization, and the core muscles, including the rectus abdominis and obliques, which provide support and balance throughout the movement.

Top Mistakes

• Neglecting wrist flexibility: Failure to warm up and stretch the wrists properly can lead to discomfort or injury.
• Incorrect hand placement: Positioning the hands too far forward or backward can put excessive strain on the wrists and reduce stability.
• Losing body alignment: Sagging hips or arching the back disrupts the neutral spinal position, increasing the risk of injury.
• Rushing through the movement: Performing push-ups too quickly can compromise form and reduce the effectiveness of the exercise.

Execution Tips

• Start on all fours with your hands positioned directly under your shoulders and fingers facing forward.
• Flatten your feet on the ground, and keep your knees extended or bent depending on your fitness level.
• Engage your core and maintain a straight line from head to heels throughout the movement.
• Lower your body by bending your elbows, keeping them close to your sides, while ensuring your wrists remain in a neutral position.
• Push back up smoothly, fully extending your elbows while controlling the movement. Focus on a slow tempo to enhance muscle engagement.

Workouts

The full wrist push up can effectively be integrated into any upper body workout routine. Beginners may start with 3 sets of 5-10 repetitions, while more experienced individuals can aim for 3-5 sets of 10-15 repetitions. To enhance strength development, pair this exercise with complementary movements such as tricep dips, planks, and chest presses to target the same muscle groups. Additionally, incorporating wrist stretches and mobility exercises on rest days can aid in recovery and improve performance.

Conclusion

The full wrist push up is a versatile and beneficial exercise that strengthens the upper body while also enhancing core stability and wrist flexibility. By focusing on proper form and technique, individuals can effectively incorporate this exercise into their routine, leading to increased muscle tone and overall fitness gains.