Wrist Push-Up

enums.exercise_tag.STRENGTHenums.exercise_tag.MOBILITYenums.exercise_tag.BALANCEenums.exercise_tag.FUNCTIONAL

exercise_detail.body_part: enums.body_part.FOREARMS

exercise_detail.description

The Wrist Push Up is a bodyweight exercise that targets the forearms and wrists, enhancing strength and flexibility in these areas. It is performed with the back of the hands on the ground, requiring balance and control. This exercise is beneficial for athletes looking to improve wrist stability and forearm endurance.

exercise_detail.how_to_perform

Begin by kneeling on the floor, placing your hands on the ground with the backs of your hands facing down and fingers pointing towards your body.
Ensure your wrists are directly under your shoulders and your knees are under your hips.
Engage your core to maintain a straight line from your head to your knees.
Slowly lower your chest towards the floor by bending your elbows, keeping your wrists stable.
Pause briefly at the bottom, then push through the backs of your hands to return to the starting position.
Repeat for the desired number of repetitions.

exercise_detail.what_muscles_work

exercise_detail.primary_muscle:

exercise_detail.tips

Warm up your wrists thoroughly before attempting this exercise to prevent injury.
Start with a small range of motion if you are new to wrist push ups, gradually increasing as you build strength.
Focus on maintaining control throughout the movement to maximize effectiveness and safety.
Keep your elbows close to your body to reduce strain on the wrists.
If you experience discomfort, try adjusting the angle of your hands or reduce the number of repetitions.

exercise_detail.common_mistakes

Placing hands too far apart, reducing stability and control.
Allowing elbows to flare out, leading to improper engagement of wrist and forearm muscles.
Not keeping wrists aligned with shoulders, causing strain on joints.
Bending wrists excessively, increasing risk of injury.
Failing to maintain a straight line from head to heels, compromising core engagement.
Dropping hips too low, reducing core activation and increasing lower back strain.
Performing reps too quickly, sacrificing form for speed.
Not fully extending arms at the top of the push-up, limiting range of motion.
Neglecting to engage the core, leading to instability and poor form.
Allowing shoulders to collapse, reducing upper body engagement.