Pushups are an effective exercise to tone and strengthen the muscles in your upper body. They're versatile because they can be performed virtually anywhere with no extra equipment. One problem many people have with pushups is pain in the wrists. Your wrists are placed in an unnatural position during pushups, and it is common to feel discomfort. Making a couple minor adjustments to your technique may help.
Step 1
Assume a standard pushup position on the floor. Make a fist with your hands and place your knuckles on the floor with your palms facing in toward one another.
Step 2
Perform the pushups as normal, on your knuckles with your wrists straight in a more natural position.
Step 3
Place pushup bars or two hex dumbbells underneath you if you want to protect your wrists but don't want to be on your knuckles.
Step 4
Position the bars under your shoulders, and your hands on the bars so your palms face in as with the knuckle pushups.
Step 5
Assume the pushup position and lower yourself down. Stop when you are even with the bars, or continue a little deeper if you want to feel a stretch in the side of your chest.
Step 6
Sit on a chair or bench and hold a light dumbbell in each hand with your palms facing forward. Curl your wrists up so your knuckles point upward and your feel a contraction in your forearm muscle. Lower the weight and repeat. Do three sets of 15 repetitions. Wrist curls strengthen your forearms and wrists, which may alleviate pushup pain.
Tips and Warnings
- Place your knuckles on folded towels if you have no bars or dumbbells to use and don't like your knuckles on the floor.
Things You'll Need
- Pushup bars
- Hex dumbbells
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