Wrists · Warm-up

Finger push-ups

On your knees, hands flat on the floor, arms straight, you push on your fingers until your palm lifts off, then you lower slowly. Your arms don't bend: your fingers and forearms do the work.

In a handstand, you correct your balance at your fingertips. When you start tipping forward, it's their pressure against the floor that holds you back. Fingers with no strength can't brake anything, and every loss of balance ends with you stepping down. This drill strengthens them with only part of your weight.

Family

Wrists

Equipment

None

Type

Reps

Train this exercise in the app

How to do it

1. On your knees, place your palms flat on the floor, wrists at 90 degrees or more, shoulders over your hands.
2. Keep your fingers on the floor and lift your palm by pushing on them.
3. Keep your elbows straight, lower slowly and come back up.
4. When it gets easy, move your knees away from your hands to put more weight on your hands.

Two mistakes to avoid

Bending your elbows. Your arms join in, your palm lifts thanks to them, and your fingers carry almost nothing. Keep your elbows locked: if your palm only rises a centimeter, you're doing the drill right.

Letting your shoulders drift back. To spare your fingers, your weight moves back toward your knees and your shoulders end up behind your hands. Keep your shoulders over your hands the whole time: that's where your fingers really work.

Related exercises

Wrist rocksKneeling, hands on the floor, you shift your shoulders past your wrists and back: the load builds little by little.WristsMobilityToe pullsFacing the wall, you lift your toes off by pressing into your fingers: your first real balance.BalanceRepsWrist circlesThe first drill of every session, before any bodyweight goes on your wrists.WristsMobility

All exercises: the catalog