Substitute for push up

mgonyer123

I am doing 30 day shred and I injured my wrist. Putting any amount of pressure while it's bent isn't possible right now. Can anyone recommend a substitute for push ups?

rileyes

RKC plank

jemhh

One arm pushups against a wall?

PikaKnight

OP, I say just rest your wrist.

Maybe focus more on core and lower body movements (that don't require you using your wrist).

lwar92

Have you tried knuckle push ups?

mgonyer123

I've never heard of knuckle pushup. I'm googling it. I'm not 100% sure I'm actually strong enough for 1 arm anything yet but I'm willing to try.

I'm definitely resting it but it can take a week or more. It's something I need to eventually get checked out since this happens often.

I can't wrap it because strangely enough wrapping ot actually makes it hurt WORSE. Which apparently doesn't make sense to anyone.

Push ups are a great exercise and I just want to be able to do something equally great (working similar muscles)

3bambi3

If you're doing 30 day shred, I'm guessing you have dumbbells. Maybe do chest presses instead?

AsISmile

If you get back into doing pushups, maybe try them not with your hands flat on the ground but holding on to something.
My trainer used to give me dumbells I could wrap my hands around while they were flat on the floor and I used those for my pushups like pushup grips.

(Just googled pushup grips, they don't seem that expensive.)

Qskim

Grips are good for weak wrists ^^^ (when you can) and maybe when ready to try again do push ups against wall for a while. Then graduate to edge of couch, then knees before you try floor again. But yeh chest presses a good substitute till you are confident with your wrist again.

And maybe not a wrap but one that is pre-shaped specifically for wrist support would be better - eventually. I'd use that even when you think you're better for a little while and take it off every now and then to test it.

mgonyer123

Thanks for the great ideas! I'm definitely trying them out. I'm trying not to be discouraged. It flared up because my husband had a great idea for me to try a push up with my feet on the couch. Yeeeeah that wasn't the best idea apparently. (I've been doing knee pushup without problems for 12 days prior)

cajuntank

3bambi3 wrote: »

If you're doing 30 day shred, I'm guessing you have dumbbells. Maybe do chest presses instead?

Adding to this...OP, I would also maybe look at some wrist wraps, so that this forces the wrist to remain straight if you are concerned about their or its flexion. This is what you typically see people use in bench press and sometimes squat to keep their wrists from bending back due to the heavy weight.

PikaKnight

mgonyer123 wrote: »

Thanks for the great ideas! I'm definitely trying them out. I'm trying not to be discouraged. It flared up because my husband had a great idea for me to try a push up with my feet on the couch. Yeeeeah that wasn't the best idea apparently. (I've been doing knee pushup without problems for 12 days prior)

Usually you progress from knee push ups, to full push ups, and then to harder variations (like decline push ups - which is what you were doing with legs elevated). Jumping from knee push ups to those wasn't a good idea.

Hope your wrist heals fast

mgonyer123

I told him I couldn't do it but he swore it was EASIER. Hahaha. NOT.