Knuckle Push-Up on Wrists - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Knuckle Push-Up on Wrists

Step by step instructions, muscle activation and variants for the Knuckle Push-Up on Wrists.

MediumInner forearmOuter forearm

About this exercise

The wrist push-up is a bodyweight exercise performed with the hands placed on the dorsal (back) surface of the wrists, loading and conditioning the wrist extensors and flexors. It is commonly used in martial arts training to strengthen the wrists and forearms while also working the chest and triceps.

How to Perform

  • Start in a high plank position with your body forming a straight line from head to heels
  • Place the backs of your wrists flat on the floor, fingers pointing toward your feet or angled slightly inward
  • Keep your elbows close to your body as you lower your chest toward the floor
  • Descend in a controlled manner until your chest nearly touches the floor
  • Press back up to the starting plank position
  • Keep your core tight and avoid letting your hips sag or rise throughout the movement

Muscle Activation

Primary
Inner forearmOuter forearm

Common Mistakes

Common mistakes content is coming soon.

About the Knuckle Push-Up on Wrists

The Knuckle Push-Up on Wrists is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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