GymnasticBodies.com - Wrist Pushups

[PFloydTime]

@aaronturkey any kind of push up is good for strengthening your upper body, but i think doing them in this way your hands become stronger as well.

[norma1250]

@Smokeystyle u are awesomeness! I agree! I trained in boxing, wing chun, jeet kune do but I don't really have a style anymore, I just use whatever works

[KakashiOwnage]

I always do these, been doing them for about 3 years, when I was doing it at a gym once people thought I was mad, so I stuck to home working out. Nice work, show them how it's done!

[MrMegaWolfeman]

MAD WRISPEKT

[Gademanyak]

it feels like im gonna break my wrist doing this, is that normal?

[GymnasticBodies]

Check out my website for an essay on how to progressively build strength with this exercise.

Yours in Fitness,

Coach Sommer

[MrMegaWolfeman]

@GymnasticBodies not to bother you Coach, but I am 6 foot 4, and about 215 pounds, I just literally started the Gymnastic workout from your book, and was able to do the static positions on the easiest styles only. I used to lift weights hence my weight. My question is will my size hinder me?

[GymnasticBodies]

Our largest trainee to date was a 260lb OL who could not have been happier with the results of adding gymnastics strength training to the rest of his routine. We have several 220lb+ GB forum members who are progressing nicely with their training.

Yours in Fitness,

Coach Sommer

[Jericho11894]

@GymnasticBodies Just out of curiosity....do you lift weights also? or just bodyweight?

[chillxX33]

@GymnasticBodies excellent exercise thanks for the vid 

[malganus4]

@Gademanyak u can't break if u keep push ups right.Do them slower.

[nc0r0na4life]

Yeah.. Too bad I'm 6'4, or I would have joined gymnastics. Don't wanna get involved in something where most people will always have an advantage over me.. No fun. I'll stick with basketball =P

[noddwan]

@GymnasticBodies I tried these pushups - these hurt pretty bad in the elbows. Is the exercise still ok when done with the elbows moving backwards rather than sideways? (so the fingers are facing forward) - Thanks in advance, noddwan

[GymnasticBodies]

Please review the wrist pushup essay on the Gymnastic Bodies website for information on how to correctly scale and develop these.

Yours in Fitness,

Coach Sommer

[gokus007]

i must try ! ;D

[sidbony]

lookin good,nice body

[tyciol]

This looks like it would strengthen both the wrist extensors and the finger extensors.

[LetsFightingLove]

@GymnasticBodies Do you have any tips on building up to that exercise? I can't do it, it's too painful.

[GymnasticBodies]

@LetsFightingLove

Yes, there are progressions provided on my website.

Yours in Fitness,

Coach Sommer

[madmanis12345]

@GymnasticBodies how exactly do wrist push ups help out your wrist?

[Smokeystyle]

@madmanis12345

they strengthen the wrists, ligaments and tendons for handstands, flips etc

[chocolatedonut31]

@Smokeystyle Actually this pushup form developed in china, where it could be used in different strikes in kung fu. It is especially prevelent in "drunken fist" style and these pushups are required so that you don't break your hand from hitting someone with the back of your wrist.

[SoulBankai]

@LetsFightingLove I heard practicing doing the bear crawl is a great way to build up to the wrist pushup.

[wuhlei]

you don't bend the wrist or bend the elbows side ways?

[ironmaidenman77]

I did these when taking kung Fu as a teen, accept we never went to our knuckles while pushing up, we were told to stay on our wrist the entire time.

[iwanttofight69]

these are great for fighters fist, punch people and knock em put

[bboykb91]

this helps bboys (breakdancers) with these moves called terror wrists :)

[yroslav]

What are these push ups good for anyway whats wrong with normal push ups or diamond push ups

[GymnasticBodies]

Wrist pushups are an essential pre-hab element that need to be included in all advanced bodyweight workouts. My athletes perform these and other variations every day.

Yours in Fitness,

Coach Sommer

[ziggler27]

Hi, i do appreciate this push ups.... but could you please shed more lights on the benefits of pushing up from the wrist to a folded fist as in the clip... " I normally do my push ups from the wrist and then flip it over to the flat palm and vice versa, all on concrete... this is to help toughen my wrist .. Thanx in advance

[Scyeth]

jackie chan style?

[wuhlei]

@Scyeth lol almost jackie chan does it a little different.

[Rageah0lic]

wow that is some intense stuff, but I have a question, are normal pushups with the wrist flat on the floor bad for you? Could they cause problems when you get older? thanks

[GymnasticBodies]

I do not know, I have never used that variation.

Yours in Fitness,

Coach Sommer

[xxblackskyxx]

these are way to painful,i cant even do one of these

[GymnasticBodies]

Complete instructions and progressions for developing wrist pushups are available on my website.

Yours in Fitness,

Coach Sommer

[animalonfire100]

Fold a jumper/hoodie and put it under your hand. Similarly a pillow of or a crash mat if they are available. Enjoy

[Machinigasm]

Any trick to these?

I can't do them at all I just fall.

[glcb7]

excuse me, but can ne1 tell me if there is a minimal age to begin this sport....ive always wanted to try it

[GymnasticBodies]

As with anything else, to attain a high level in competitive gymnastics, it is important to start young. However to use gymnastics as a vehicle for strength and fitness training, one can be of any age!

Yours in Fitness,

Coach Sommer

[glcb7]

thanku i was mainly lookin at it for strength....I appreciate it :)

[hitsugaya1001]

Say, Mr. Sommer, if some people in men's gymnastics start at a "late" age such as 12 or 13, do you think they would ever make it to the elite level in all the events?

[joshuab1815]

ok i ain't trying to be a smartass but what's the purpose of wrist push-ups

[emperorzombie13]

if you work the muscles/ligaments that close the hand and dont bother with the motion that opens the hand, eventual muscle imbalance will occur and likely an injury.

[hitsugaya1001]

there is no minimum age. most start at age 6.

[Robconditioning]

Coach, These are really working very well! My joints have definately strengthened. I have a quick question: I am doing these everyday for 10 reps and would you recommend staying with the same volume and intensity for 8-12 weeks just like the steady state or follow a different procedure? Thank you.

[GymnasticBodies]

Steady State is the best approach for Wrist Pushups. Once a certain tempo and volume become extremely easy (overload to load to underload) then decreasing the speed of the repetitions is the best way to continue to increase intensity.

Yours in Fitness,

Coach Sommer

[henryishappy]

So, doing this exercise will prevent wrist damage?

[GymnasticBodies]

In combination with the correct training load and performance parameters, yes they are amazingly effective. Of course their ability to prevent wrist damage is also dependent upon the other factors of a training regimen being properly designed and implemented. No exercise is proof against incompetence. You may want to see my website for additonal details.

Yours in Fitness,

Coach Sommer

[henryishappy]

yes, I will definitely do that, thank you

[halfpound92]

ah kk because someone who was a profesional at body stuff i dont know what therre called :S srry for my poor knowledge in words lol i just cant think of the word i complelety forgot it, anyways my point is that the guy told my frd its bad to put preasure on ure wrist because it damages the wrist bone i believe or something and it causes orthorities in ure wrist after a very long period of time doing it

[GymnasticBodies]

I would be inclined to dispute the level of professional knowledge which your friend possesses. As a US National Team Coach, I can assure you that I have used this movement for many many years with an enormous number of athletes with only positive results.

Yours in Fitness,

Coach Sommer

[halfpound92]

wrist pushups cause damage and there very bad for ure wrist cause u put so much preasure on them

[GymnasticBodies]

You are completely incorrect. Wrist pushups are used to prevent damage and are one of the primary reasons why my athletes have little if any wrist discomfort.

Yours in Fitness,

Coach Sommer

[Abreu51]

Gymnists are by far the greatest athletes. They can fully manipulate the human body to full extensions in a way that we are made to be. In other words, Gymnist are athletes who have mastered the human body. Simply amazing.

[tdog512]

OH Really?

[wuhlei]

@Abreu51 they are built for performance

[FelJocke]

ehum, heard of freerunning?

[Smokeystyle]

@Abreu51

yeah! and so are martial artists

[whatugundo]

@Smokeystyle agreed ! if not martial artists even more , just do one of there daily training regimes and you will soon see lol , usually they train for like 2-3 hours twice a day , complete fitness which is on another level from most people

[Smokeystyle]

@whatugundo

yes, I am a martial artist myself, and while many martial artists are also lazy and don't like to train often. I believe a TRUE martial artist should trying to control every aspect of his/her body. I do kukkiwon style taekwondo, it involves alot of leg use so i try to not just train legs, but upper body, core, back everything! besides being a martial artist i took up tricking and free running to further improve on my body conditioning

[tamyboi]

can these cause any injuries like tendonitis or carpal tunnel?

[GymnasticBodies]

Actually wrist pushups are part of a special wrist preparation sequence which is specifically designed to prevent/rehab such a condition.

Yours in Fitness,

Coach Sommer

[LamigtonMaster]

Coach Sommer. Is there any exersises i could do to improve Muscle ups on the rings. or do i just keep trying to do it?

[GymnasticBodies]

My website is full of helpful tips for developing Muscle-ups.

Yours in Fitness,

Coach Sommer

[EagleScout316]

Yeah, these are a pretty sweet exercise, we do them in our Kung Fu school. They build up a tremendous crushing ability of the arms as well...alas, I'm no longer allowed to hug my mom with both arms ;)

[Kingmaconha]

do any of these kids lift weights?

[GymnasticBodies]

No, these physiques are all the result of gymnastics strength training. Check out my website for examples of daily gymnastics workouts designed for the fitness enthusiast.

Yours in Fitness,

Coach Sommer

[kamalimd]

Coach,

is there a link to a essay on how to work up to these like you include with the other youtube videos?

[GymnasticBodies]

For basic instructions on performing wrist pushups go to the "Joint Preparations & Flexibility Work" section of my forum and look for the thread "Asking a favor of Coach and a question about wrist pain".

Yours in Fitness,

Coach Sommer

[TricksterBee]

what level is this gymnast, level 10 or elite?

[GymnasticBodies]

He is a Level 8 athlete.

Yours in Fitness,

Coach Sommer

[TricksterBee]

Wow, I'm lucky I'm not competing against him or in the same state, probably XD

[Flokked]

woah, I never even knew there's something like wrist pushups! Nice video man!

[blehblah22]

Thank you, this is the first time I've ever seen this exercise and I'm currently only able to do the ladies version. Wrist push-ups from knees.

[d0ughboy07]

its alright man we all gotta start from somewhere to get better at it.

[ORTprod]

I am in the same boat :)

[geminiredcard]

..........awesome, neww work out thanx for posting

[shiftedshapes]

thanks coach...makes a lot of sense given all of the work that is done building up wrist flexion that this would be important for balance

[Demus15]

Great! I was hoping to see a demonstration of these, Thanks Coach!

[matthewmovement]

I have seen these before. I think it was a video of Jet Li... Didn't really know if they were good for anything more than just push-ups. Looks good, I'll probably try them out later today. =]

[Foundation23]

Great thanks a lot, I needed some good wrist strengthening exercises for my handbalancing.