Neutral-wrist push-up

Push-up handles, hex dumbbells or fists

Also called push-up on handles

A push-up on handles, hex dumbbells or fists so the wrists stay straight. Easier on the wrists and elbows than flat hands, with a little more shoulder range.

Wrists stacked straight over the handles
Body in one straight line
Lower until the chest is level with the hands

Movement

Pattern: Horizontal push
Type: Compound, several joints move
Sides: Both sides together
Equipment: None
Variation of: Push-up

Muscles worked

Main movers get full credit for a set, helpers half.

Upper body

ChestMain
Front deltsHelper
TricepsHelper

Ratings

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.

Shoulder stress lower is better4.0
Elevated; a common source of shoulder irritation. 1 source.
- 4/5 In 14 healthy men, neutral-wrist push-ups loaded the shoulder more than flat-hand push-ups, with more shoulder motion. Polovinets et al., Push-Up Techniques Affect Elbows and Shoulders: How Should They Be Used? @ AbstractpaperMechanism2026checked by AI
Elbow stress lower is better2.0
Light; the elbow tolerates it easily. 1 source.
- 2/5 In 14 healthy men, neutral-wrist push-ups put less load through the elbow than push-ups with the wrist extended, and the elbow moved less. Polovinets et al., Push-Up Techniques Affect Elbows and Shoulders: How Should They Be Used? @ AbstractpaperMechanism2026checked by AI