Wrist Hurt When Doing Push Ups? Try This

The push up is a great exercise for beginners and advanced trainees, but some of you may not get to enjoy the benefits of this exercise due to discomfort found in your wrist when performing a push up.  So today here are a few simple “work arounds” to help you to continue to use the push up as part of your exercise routine.

Usually people experience pain in the wrist from placing their wrist into extension.

Now this can be due to a number of things including injury and lack of mobility, so today’s tips will help you limit the amount extension in the wrist to allow you to get stronger and make progress while continuing to work on resolving some of your wrist issues.

Wrist Hurts? Try These

Use a Bar

Doing a push up on a bar will allow to keep your wrist fairly straight.  Just rack the bar at a height that matches your strength level and get going!  You can also use a smith machine, which can be found in most commercial gyms and require less effort to change the height of the bar.

Use a Half Foam Roller

Place a half foam roller on the ground and place your hands on it to perform your push ups.  You want to place your palms toward the middle or apex of the the foam roller and allow your fingers to come slightly off the edge.  This, again, reduces the amount of extension needed from the wrist, and while your wrist will not be as straight as when performing on bar, for most, this tends to relieve some of the discomfort you may experience.

Use Two Kettle Bells

This strategy is similar to the foam roller in its application.  By placing two kettle bells on their side, you can place your hands on them to perform a push up.  Again, place your palms in a position that feels stable and allow your fingers to “wrap around” the bell.  This should also allow you to train in a pain free position.

Other Implements

Lastly, there are a range of implements that you can use that will allow you to utilize the same principles discussed in today’s article.

As with many strategies that help you train around injuries the objective is to make sure you can still train by lateralizing the movement, but finding “work arounds” should only be a temporary solution.  You should continue to look for ways to make movement pain free.  In fact, here is an excellent article from GMB that can help you with fixing sore wrists.