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Exercise handout — move better, feel better.
Push-Up Handles Support Hold
Hold top push-up position using handles to keep wrists neutral. Builds strength while protecting wrists.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
No equipment? Try: parallettes, dumbbells on floor
Dosage
4
Sets
25 sec
Reps / Time
45 sec
Rest
static hold
Tempo
Step-by-Step Guide
Set up
- Place push-up handles or parallettes on floor
- Grip handles, assume top push-up position
- Arms straight, body in line
No image for this step. Follow the written instruction.
Step 1 of 5
Hold top of push-up on handles
No image for this step. Follow the written instruction.
Step 2 of 5
Keep wrists perfectly straight
No image for this step. Follow the written instruction.
Step 3 of 5
Engage core and glutes
No image for this step. Follow the written instruction.
Step 4 of 5
Hold for prescribed time
No image for this step. Follow the written instruction.
Step 5 of 5
Lower knees to finish
Breathing
- Breathe continuously
Form Cues
- Wrists straight on handles
- Body aligned
- Core tight
- Breathe normally
Common Mistakes to Avoid
- Hips sagging
- Wrists bending
- Holding breath
- Shoulders shrugging
Safety Information
Great for wrist protection during pressing.
Progressions
Longer holds, add movement
Regressions
Shorter holds, from knees
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.