Exercise guide
Wrist Push Up
- Advanced
- Isolation
- Rep-based
- Chest
- Lower arms
- Shoulders
- Upper arms
- Waist
The wrist push up is an advanced isolation exercise that targets the forearm extensors and improves wrist joint integrity while requiring significant core stability. It is highly effective for building forearm mass and developing the grip strength necessary for heavy lifting and calisthenics.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Begin in a quadruped position on all fours with your knees under your hips and hands under your shoulders.
- Place the backs of your hands on the floor with your fingers pointing toward each other.
- Ensure your elbows are fully locked out and your weight is initially shifted back toward your knees to manage the load.
How to do it
- Exhale and press through your knuckles to lift your wrists off the floor while keeping your fingers and the base of your knuckles in contact with the ground.
- Contract your forearm extensors hard at the top of the movement, ensuring your arms remain completely straight.
- Inhale as you slowly lower your wrists back to the floor using a controlled 2-3 second eccentric tempo.
- Maintain a braced core throughout the set to prevent your lower back from arching.
Form checklist
- Keep elbows completely locked; do not use your triceps to assist the movement.
- Ensure the fingers stay flat on the floor and do not curl into a fist.
- Maintain a neutral spine and tight abs to stabilize the torso.
- Distribute weight evenly across both hands to avoid compensation.
Pro tips
- Think about 'rolling' onto your knuckles rather than just lifting the wrist to maximize the range of motion.
- To fine-tune the intensity, shift your hips forward to put more body weight over your wrists or backward to make it easier.
Make it harder
- Perform the exercise from a full plank position (knees off the floor) to significantly increase the load on the forearms and core.
- Add a 3-second isometric hold at the peak of the contraction to increase time under tension.
Frequently asked
- What muscles does the wrist push up work?
- The wrist push up primarily targets the deltoids, pectorals, and triceps, and also works the abs, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the wrist push up?
- The wrist push up requires no equipment — just your body weight.
- Is the wrist push up good for beginners?
- The wrist push up is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.