A bodyweight forearm exercise involving movement at the wrists while the hands support part of the body. The wrist action, rather than a full elbow bend, distinguishes this variation from a conventional push-up.
Take a straight-arm plank position on your hands and toes, keeping your body extended.
Turn your fingers inward as shown in the video and position your shoulders over the support.
Keeping your elbows straight, slowly roll your hands so the palms turn upward.
Control the transfer of weight through your hands without lowering your chest by bending your elbows.
Smoothly return your hands to the starting position with the palms facing the floor again.
Repeat within a small, controlled range; stop if you feel pain.
Prepare your wrists with gentle unloaded movement before attempting the exercise.
First check the movement with less body weight on your hands rather than starting in a full plank.
Move both hands slowly and together without abruptly rolling onto them.
Keep your elbows straight and prevent your trunk from sagging.
Do not force a greater hand rotation through pain or pressure in the joint.
Bending the elbows and lowering the chest as in a conventional push-up.
Rolling abruptly onto the hands under body weight.
Forcing the wrists through a painful range.
Rocking the trunk or shifting most of the load onto one hand.
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