Push Ups are a PAIN in my WRIST

stacey_mntx

I appreciate the physiological results from a good push up. I used to do them all the time in my 20's, but now in my late 30's they really hurt my wrists. Weirdly enough... On two occasions I've even gotten bruises on the tops of my wrists from doing them. What's up with this?? Any suggestions as to why this might be happening? What about some suggestions for alternatives to push ups?

timeasterday

Yeah they can be tweaky on the wrists. I do so much on computers (and have for over 20 years) that carpal tunnel is an issue for me. I bought a set of push up bars and that helped a lot. It keeps your wrists in a straight position and also has the added benefit of allowing a deeper pushup.

JGainingHealth

I hate doing pushups for that exact reason - I have really tiny, weak wrists and it hurts! I tried to explain this to my husband but he couldn't understand, as his wrists are really thick and solid. Pull-downs and flys are supposed to work the same muscles.

jzammetti

Have you tried adjusting the position of your hands on the floor (wider or narrower)? I had the same issue but discovered if i shift my hands out a little wider and farther forward, I do not have the issue anymore.

stacey_mntx

Have you tried adjusting the position of your hands on the floor (wider or narrower)? I had the same issue but discovered if i shift my hands out a little wider and farther forward, I do not have the issue anymore.

Yes... This does help. It's still pretty uncomfortable, though.

kwol18

Yeah they can be tweaky on the wrists. I do so much on computers (and have for over 20 years) that carpal tunnel is an issue for me. I bought a set of push up bars and that helped a lot. It keeps your wrists in a straight position and also has the added benefit of allowing a deeper pushup.

Push Up Bars are the way to go. It takes the tweaks out of the wrist. I bought a cheap set at Wal-Mart and they work great.

shaypearl

Have you tried push up bars? That might help.

RunsOnEspresso

I have a bum wrist. I have a hard time with a lot of push ups and yoga positions because of it. I have found if I can use dumbbells (I don't own the push up bars) it really alleviates a lot of the pain.

PixieGoddess

Try flexing your fingers, as if you're GRIPPING the floor, instead of pushing straight down into your palm. I found that helped me a lot. I've never tried push-up bars, but I think this is the same concept of trying to support your wrist.

bumblebums

Try fist (knuckle) push-ups. They are not that much harder than the vanilla variety.

Zomoniac

I think I'm weird. It hurts a bit (though not much) with bare hands. If I'm using bars the intended way ie wrapping my hand around the bar, it hurts even more. If I put just the base of my hand ie just the wrist joint, palm side down, against the bar, that's fine and very comfortable for me. Which is weird. My wrist hurts least when I put the entire weight directly onto the wrist joint.

darwinwoodka

Keep your hands directly under your shoulders with your hands facing just slightly outward. Keep your elbows in towards your body. Correct form helps a lot. Make sure you aren't leaning too far forward. Do them on your knees until you get form down. Or do them against a counter or bar if that helps. Or use the push up handles. Or use weights or dumbbells to hold onto. Or do them on your fists. Or wear padded gloves.

Or use the machines for bicep, shoulder and tricep work. YOu don't have to do pushups if they really hurt too much, and you can still get strong.

toutmonpossible

If your wrists are weak you could try to strengthen them by placing your forearms on a table with your wrists hanging over and gently lifting dumbbells up and down. When you lift, the dumbbell should rise higher than the level of the table. Don't pick a weight that's too heavy.

Of course, if you think you the problem is more than simple weakness, I'd use another position for the push ups.

_benjammin

Try Perfect Push handles.

bpotts44

Try using pushup bars. It will put your wrists in a better position and give better range of motion.

bumblebums

Keep your hands directly under your shoulders with your hands facing just slightly outward. Keep your elbows in towards your body. Correct form helps a lot. Make sure you aren't leaning too far forward. Do them on your knees until you get form down. Or do them against a counter or bar if that helps. Or use the push up handles. Or use weights or dumbbells to hold onto. Or do them on your fists. Or wear padded gloves.

Or use the machines for bicep, shoulder and tricep work. YOu don't have to do pushups if they really hurt too much, and you can still get strong.

OP--yes, you could use machines for bicep, shoulder and tricep work. (Also pecs.) Push-ups also involve a lot of core strength, and you can work on that with planks. A "dolphin plank" should take care of the wrist problem.

Trueray

Push-up bars problem solved.

capnrus789

I read this as push up bras. Imagine my disappointment.

jcoco

I also have wrist & shoulder pain (arthritis) when doing push ups. I do them on the wall or use the Smith rack, I have no pain at all when I do them this way.

kayaksara

I sprained my wrist and for a long time after that I just held on to a small weight while doing pushups. I also at times would put my hand in a fist and do the pushups that way. Both these ways allow you not to bend your wrist and put that extra weight and force on the wrists.

giggitygoo

Aside from the advice to use bars (they're great btw), try doing fewer reps with great form. 10 really slow pushups are just as effective as a bunch of fast ones. I like to go halfway down, tuck my elbows, and hold for 10-20 counts too. The holds are challenging, but stable on the wrists without the movement.