Fitness Fitness Tips

The One Modification to Make If Push-Ups Hurt Your Wrists

Kells McPhillips
December 6, 2019
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Photo: Getty Images / Guido Mieth
As the original full-body workout, push-ups are designed to (quite literally) push the limits of your strength. But if you're feeling physical pain, specifically wrist pain from push-ups, chiropractor Casey Chiro, DC, says that one piece of gym equipment could help you perform the move without straining your body.

In an Instagram post, Dr. Chiro shared that the push-up bars (you know, the ones in the corner gathering dust at the gym) offer one way to complete push-ups that's less taxing on the wrists. "This push-up variety is, 1. safer on your wrists, 2. better for chest development because it allows for a greater range of motion, [and] 3. Better for your core. It's like a plank and pushup in one," she writes. Did you hear that? The tweak makes push-ups more effective and less painful.

Got wrist pain from push-ups? Try this modification

 

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?PUSH UPS HURTING YOUR WRISTS? Try this instead! ?⁠⠀ ⁠⠀ This pushup variety is: ⁠⠀ ⁠⠀ 1️⃣Safer on your wrists.⁠⠀ 2️⃣Better for chest development because it allows for a greater range of motion.⁠⠀ 3️⃣Better for your core. It's like a plank and pushup in one.⁠⠀ ⁠⠀ ❌Not a great idea for those with preexisting shoulder problems.⁠⠀ ⁠⠀ ⁠⠀ Key points on form: ⁠⠀ ⁠⠀ ?Keep hips tucked and glutes engaged ⁠⠀ ?Maintain a straight line from head to toe ⁠⠀ ?Don’t allow shoulders to round forward or shrug up⁠⠀ ⁠⠀ ⁠⠀ What other videos would you like to see here? ⁠⠀ How can I help you stay stay strong, mobile, and pain free in 2020? ⁠⠀ ⁠⠀ ⁠⠀ ⁠⠀ ⁠⠀ ⁠⠀ ⁠⠀ #chiropractor #sportsinjury #chiropractic #chiro #physio #backpain #rehabilitation #injuryprevention #sportsmedicine #sportstherapy #musclepain #posture #athletictraining #sportsperformance #rangeofmotion #strengthandconditioning #drcaseychiro #squatbenchdeadlift #gluteworkout⁠⠀ #clanginandbangin #goldsgymsocal #usapowerlifting #girlswhotrain #powerliftinglife #howmuchyabench #olympicweightlifting #usapl #powerliftingwomen #goldsgymsocal #powerliftingmotivation

A post shared by West-Side Chiropractor (@drcaseychiro) on

Step 1: Grab a pair of push-up bars and position them so they're a little bit wider than the width of your shoulders.

Step 2: Assume push-up position with your hands on the bars rather than the floor.

Step 3: Keep your hips tucked and your glutes engaged as you slowly lower down. Hold at the bottom for 5 seconds.

Step 4: Use your core to push back up to plank position.

Step 5: Repeat until you've filled your push-up quota for the day.

How to master the push-up, according to a trainer:

To round out your workout, try these 5 basic Pilates moves or the US gymnastics team's stretching routine. 

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