How to Prevent Wrist Pain During Push-ups

Wrist pain during push-ups is a common issue faced by many individuals. If you're experiencing this, it's important to recheck your form to ensure you're not making any mistakes that put undue strain on your wrists. If your form is correct, or if you've already made the necessary adjustments but the pain persists, there are several ways you can modify your exercises to prevent discomfort. However, you may also need to consult a doctor to ensure there is no injury to your wrist.

Warm up your wrists and hands. While you may have already done a general warm-up, it's essential to specifically warm up your wrists and hands if you're planning to do push-ups, especially if you often experience wrist pain during the exercise.

• To increase the flexibility of your wrists and hands, extend one hand and stretch your fingers out.
• Start by rotating each finger individually in a clockwise direction a few times. This motion resembles drawing circles with your fingers. Focus on rotating one finger at a time, while keeping the other fingers still.
• If the other fingers can’t remain still while you rotate one finger, it means the muscles in your wrist and hand are still weak and need improvement. Continue practicing with one hand, aiming to move just one finger. Then, switch to the other hand.
• After completing this simple warm-up, your wrists and hands should feel warm, relaxed, and energized.

Check your hand positioning. Placing your hands too wide or too far in front of you will increase pressure on your wrists. Turning your hands inward or outward also creates awkward angles that can strain your wrists.

• Get into your usual push-up stance and check your hand placement. Your hands should face forward, with both palms and fingers firmly on the ground.
• If your hands are cupped or fingers raised, pressure will concentrate on the heels of your palms, causing wrist pain.
• Ensure that when you extend your arms, your wrists are positioned directly under your shoulders, not in front or behind. It’s helpful to have someone watch your form to ensure your hands are correctly aligned and to make adjustments when necessary.

Avoid flaring your elbows outward. As a beginner, you might make the mistake of having your elbows rotate outward during push-ups instead of keeping them close to your body. If your elbows bend outward, it can cause wrist strain.

• You may have adopted this position because it makes push-ups easier at first, but continued use can lead to wrist discomfort. Flaring your elbows during push-ups can also result in elbow or shoulder injuries if left unchecked over time.
• When performing push-ups, keep your elbows tucked in by your sides, bending at a 45-degree angle behind you.
• If you're unsure of your elbow position, do a few push-ups and ask someone to observe you. They will have a better view of your form.
• Practice proper technique by doing wall push-ups. This exercise will help you understand how it feels when your elbows are in the right position.

Engage your body’s core. Push-ups aren't just an upper-body exercise. If you focus only on your upper body, you may overload your wrists, leading to wrist pain.

• When doing push-ups, your core needs to engage fully. If your body isn’t moving in sync — for example, if your hips sag or your lower body rises too slowly — you're not activating your core properly.
• If your lower back wobbles or aches, you may need to work on building core strength with other exercises before doing push-ups, allowing you to perform them correctly without excessive strain on your wrists.
• Plank exercises before push-ups will strengthen your core. Start with a forearm plank, which uses your forearms instead of your hands, reducing wrist pressure.

Try wrist rolling push-ups. Wrist rolling push-ups can help relieve wrist discomfort while still strengthening your wrists and forearms. With stronger wrists and forearms, you can perform regular push-ups without experiencing wrist pain.

• Form a fist and do a push-up with the knuckles of your fingers against the floor. Roll your wrists forward, trying to get your thumb pads to touch the floor. At this point, your body should form a straight line.
• When rolling back to the starting position, reverse the motion, but this time, make contact with the floor using your fists. Your elbows should bend, your triceps should contract, and you'll feel the wrist stretch. To practice wrist rolling push-ups, continue rolling forward and backward for as many reps as you would with regular push-ups.
• You may want to begin these push-ups on all fours to support your body weight. Gradually shift your knees back until you can perform them on your toes.

Distribute weight onto your fingertips. To perform this variation of push-ups, imagine you're holding a basketball, with your fingertips on the ground.

• Keep your palms flat, not cupped. You're distributing the weight away from your wrists, which helps relieve pressure on them, preventing strain during the push-up.
• Ensure your fingers remain straight, not bent. Bending them would transfer stress to the finger joints.

Elevate your upper body. Changing your hand placement can also help reduce wrist pain during push-ups or planks. Lifting your upper body naturally reduces the amount of weight your hands and wrists bear.

• For example, place your hands on a bench or step higher than the floor, and perform your push-ups as usual.
• Make sure to maintain proper form. Your elbows should still bend backward, close to your body, and your back should stay straight, ensuring your entire body moves in sync as you raise and lower yourself.

Use dumbbells. Doing push-ups with dumbbells will keep your wrists straight, reducing pressure. The size or weight of the dumbbells doesn’t matter as long as they stay firmly on the floor. You’ll need dumbbells large enough to grip easily and heavy enough to stay in place while you perform push-ups.

• Place the dumbbells beside your shoulders. When you get into position, grasp the dumbbells with your palms facing inward.
• If you find gripping the dumbbells painful, wrap a small towel around them for a better grip.

Practice fingertip or palm lifts. Lifting your fingers or palms helps strengthen the muscles in your hands and wrists. Besides using them as a standalone exercise, you can incorporate these into your warm-up routine for your hands, fingers, and forearms before doing push-ups.

• To do fingertip lifts, place your fingertips on the ground with your palms raised, and start lifting. You can do this on your knees to distribute the weight—don’t attempt this in a full push-up position. Feel the finger flexors stretch and relax with each lift. Perform around 12 reps.
• Similarly, palm lifts are like calf raises, but instead of raising your heels, you’re lifting your palms while keeping your fingers and the base of your fingers on the floor—this supports your forearms. Stronger forearms will reduce hand muscle soreness.
• For palm lifts, place your hands flat on the ground, aligned with your shoulders. You can do these on your knees to ease the load. Start by lifting the palm while keeping your fingers and the base of your fingers on the floor, then gently lower it. Repeat 12–24 times.

Release your wrists. Wrist release exercises can be performed while standing or sitting, helping to stretch the wrists and forearm muscles, and relax the wrists so they can better withstand pressure during push-ups.

• Extend your right arm forward with the palm facing up. Bend the wrist down and backward so that the palm faces you and the fingers point toward the floor.
• Stretch your fingers out, then use your left hand to gently pull your thumb back until you feel a stretch. Hold this position, breathe deeply, and keep your fingers straight. Avoid letting your fingers curl or bend. Continue holding them straight.
• After a few breaths, release the thumb and move on to the index finger. Continue the same motion for all the fingers on your right hand, then lower your right arm and extend your left arm to repeat the process.

Practice the gorilla pose. There’s a yoga pose called the gorilla pose that stretches and strengthens the wrists. This pose involves folding forward deeply until your palms are under your feet.

• Stand with your feet hip-width apart. Begin by bending forward at the hips, bending your knees as needed to place your palms on the floor.
• Turn your wrists inward so that the backs of your hands press to the floor, with the palms facing up. Lift your toes and slide your hands under your feet. Your fingers should point toward your heels.
• Breathe deeply and use your toes to massage the creases of your wrists. Hold this position for 20 breaths before returning to the starting position.

Increase your wrist range of motion. The muscles and tendons in your hands and forearms are responsible for wrist and finger movement. Regular exercises that incorporate various movements can help prevent wrist pain. Make sure to switch sides frequently during each session.

• Roll a towel and place it on the edge of a table to cushion your forearms. Rest your forearm on the table, allowing your hand to hang off the edge. Slowly bend your wrist upward until you feel a stretch, holding for 5-10 breaths, then return to the starting position. Repeat this exercise 10 times, then rotate your arm so the palm faces upward and repeat the motion 10 more times.
• You can also practice wrist pronation and supination by standing or sitting with your elbow bent at a 90-degree angle, palm facing down. Rotate your forearm so that your palm faces up, hold for 5-10 seconds, then rotate back down. Repeat 10 times.
• Side tilts and radial tilts are two additional wrist movements. Using a rolled-up towel on the edge of a table, rest your forearm on it, with your palm facing sideways as if reaching out for a handshake. Lift your hand from the wrist until you feel a stretch, holding for 5-10 seconds before returning. Next, rotate your palm downward until you feel a stretch, hold for 5-10 seconds, and return to the starting position. This counts as one set. Repeat 10 times for each wrist.

Strengthen your hands and fingers. Exercises to strengthen the muscles and tendons in your hands and fingers will help them support your body weight better during push-ups, reducing pressure on your wrists.

• Extend your hand with fingers straight and the thumb pointing outward, then slowly move your thumb across the palm. Hold for 5-10 seconds, then relax back to the starting position. Repeat this exercise 10 times to improve thumb flexion and extension.
• Extend one hand outward with fingers straight and the palm facing up, as if signaling for someone to stop. Curl your fingers to form a hook, hold for 5-10 seconds, then extend back to the starting position. Next, make a fist, hold for 5-10 seconds, and return to the starting position. Finally, form a flat fist (fingers straight on the palm instead of curled), hold for 5-10 seconds, and release. Repeat 10 times, then switch to the other hand.