Progressing from 'knee push-ups' to standard push ups.

cerise_noir
cerise_noir Posts: 5,468 Member
in Fitness and Exercise
Hi.

I've been struggling with standard push ups due to wrist pain (after 2-3 standard pushups), then have to drop to my knees for the rest. However, if my hands are under my face instead of my chest, I get shoulder pain. I've tried readjusting hand placement with no luck. I get this with push up bars, too, is it's possibly an angle issue (I have trouble bending my wrist so that my arm and wrist create a right-angle). Is there a way I can improve the flexibility of my wrist, or would placing something under my palms be helpful? It's the same thing with planks.

All tips and suggestions are welcome.

Thanks!

Replies

  • middlehaitch
    middlehaitch Posts: 8,486 Member
    Do your push-ups from your knuckles, hands in a fist, or more comfortable, use a pair of dumb bells on the floor with your fingers wrapped under and your wrist held straight.

    Cheers, h.
  • cerise_noir
    cerise_noir Posts: 5,468 Member
    Thank you, @middlehaitch I've tried on the knuckles, but then the knuckles hurt. Does this go away eventually once my knuckles are used to the push-up? As for dumbbells, it's the same as the push up bars for me. I will work on the knuckle technique. My wrists are rather weak.

    Just confirming... The arms are supposed to be directly under the shoulders and not out in front, right? I've seen so many fitness videos with either under the shoulder or out in front by a fraction or quite a bit.
  • dwick1017
    dwick1017 Posts: 21 Member
    Your shoulders, elbows and wrists should all be in a straight line perpendicular to the ground. It sounds like your just have weak or inflexible wrists. Just keep working on it the strength and flexibility will come. Don't do bad reps where you lose form.
  • CallistoQuinn
    CallistoQuinn Posts: 27 Member
    You could do knuckle push-ups on a yoga mat. The pain gets easier as your knuckles develop calluses.

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