Palm Push-Ups | 50 REPS

Purpose:

This exercise strengthens the wrists and forearms—an often overlooked foundation for pain-free push-ups. It builds the stability and mobility needed to support your bodyweight on the hands, and is especially helpful for beginners or those with wrist discomfort.

Remember: You’ve “passed” a movement once you can complete the rep or time goal with good form. Return to any movement whenever you need.

Tips & Tricks

Go slow: The movement may feel small, but the slower you go, the more control you develop.
Keep fingertips active: Don’t let them lift as your palm comes up—maintaining that connection builds real strength.
If you're struggling to lift your palm at all, shift slightly more weight forward into your hands and reduce the range of motion.
Feeling shaky is normal—this builds stabilizer strength that improves over time.
You can do this exercise daily, even outside of push-up training.

Why It Helps With Push-Ups

Push-ups require you to bear weight through the wrists, which can be uncomfortable or even painful without proper prep.
Many people experience wrist fatigue or pressure before their chest or arms give out—this movement helps eliminate that barrier.
Training your palm lift teaches you to actively press through the knuckles, which keeps your wrists in a stronger, more neutral position during push-ups.