Alleviate push-up wrist discomfort using these recommended techniques by trainers
Wrist pain during push-ups and high planks is a common issue for many fitness enthusiasts. Certified trainer Roger Montenegro explains that this pain is often due to mobility issues or poor positioning, not necessarily arthritis or injury.
One solution to decrease the load on the wrists is to increase the height of the push-up surface, such as using a bench or a barbell up in the rack. Another option is to hold dumbbells for support with a neutral grip (palms facing each other) and knuckles pointing down. This position helps keep the wrists in a neutral position, reducing strain compared to flat hand placement.
Modifications are not a downgrade, they are a smart way to get stronger and stay injury-free. Montenegro warns that weak wrists could indicate other issues, such as shoulder instability, lack of core engagement, or elbow tendinitis.
For those looking for wrist-friendly alternatives to push-ups and high planks, there are several options available. Push-ups using dumbbells is one such exercise that places the wrists in a neutral position, reducing strain. Using push-up wedges is another option that places the wrists at a decline angle and reduces pressure and bending.
Sphinx push-ups, which place hands farther forward, may be easier on the wrists by targeting triceps differently. High plank knee drives, a variation moving from a high plank but placing less strain on wrists by periodically bringing knees up, is another alternative. Overhead back lunges and other bodyweight exercises that do not bear weight on wrists but maintain core and upper body engagement are also good options.
For a high plank alternative, a hollow hold or dead bug can be done to work the core without hurting the wrists. The load can be decreased by doing push-ups on the knees. Farmer's carries are a good exercise for working on grip and wrist strength. For a high plank, an alternative is to go down to the forearms if the high position is uncomfortable.
Improving wrist strength and mobility with exercises like reverse wrist curls and towel wringing can help build wrist resilience for future weight-bearing moves. Montenegro suggests making small changes and slowly progressing to build up to push-ups and planks safely. Hammer curls and reverse curls are good exercises that avoid unnecessary wrist pressure and can improve forearm strength.
If the core, elbow, and shoulders are not doing their job, they will dump all the weight onto the wrists. If wrists are tight or too much weight is put into the heels of the hands without engaging the upper body and core, they will take on too much stress. Having trouble supporting bodyweight in movements that require wrist extension, like holding oneself up on all fours to do a cat-cow, could be a sign of weak wrists.
A push-up alternative is a banded chest press, which hits the same muscles with less load on the wrists. If push-ups and high planks are causing discomfort or pain, it is important to listen to your body and take the necessary precautions to avoid injury. By making modifications and trying alternative exercises, it is possible to maintain a strong and healthy fitness routine while protecting your wrists.
- To protect the wrists during strength training, consider using push-up wedges for a declined angle or holding dumbbells with a neutral grip for a modified push-up exercise.
- Those experiencing wrist pain might find alternative exercises like a hollow hold, dead bug, or farmer's carries beneficial, as they work the core and improve grip strength without placing pressure on the wrists.
- To improve wrist strength and mobility, incorporate exercises such as reverse wrist curls, towel wringing, or hammer curls in your personal training routine, ensuring a strong and resilient foundation for future fitness-and-exercise endeavors.
