Knee wrist pushup

Also known as: Kneeling wrist extension.

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Technique

1. Start in a Plank position and slowly bring your knees to the ground.
2. Flip your hands to place the back of your hands on the ground, below your shoulders, with the fingers pointing inward.
3. Lower yourself down with control until your chest almost touches the ground.
4. On the way up, try to extend your arms fully. If your wrist flexibility does not allow that, then extend as much as you can.

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Form tips

• Form a straight line from the shoulders to the knees: no bending at the hips.
• Keep your Abs engaged and a posterior Pelvic tilt.
• Keep your head neutral (do not crane forward).
• Keep your elbows close to the body on the way down; do not let them flare out.
• Push your shoulders forward at the top ( Shoulder protraction).

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Muscles

Individual muscles

• Extensor carpi radialis brevis
• Extensor carpi radialis longus
• Extensor carpi ulnaris
• Extensor digitorum
• Extensor pollicis longus
• Extensor indicis
• Anterior deltoid
• Pectoralis major (clavicular head)
• Triceps brachii (long head)
• Triceps brachii (medial head)
• Triceps brachii (lateral head)
• Serratus anterior

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Equipment

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Appears in

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Progressions

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Regressions

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