You’re Doing Push Ups Wrong — Here’s What to Fix, by Alpha Dude on YouTube. 10 min 17 s.
- Video length
- 10 min 17 s
- Time to do it
- 15 minutes
- Difficulty
- Easy
- Steps
- 7
What you need
Steps
Start on all fours and place your hands slightly wider than your shoulders. Spread your fingers wide and press your fingertips into the floor to grip it.
Turn your hands slightly outward and screw them into the floor, as if twisting them away from each other. This creates tension and takes strain off the wrists.
Set your feet hip width apart and squeeze your glutes. Pull your belly button in and keep a straight line from head to heels so your hips do not sag.
Lower your chest toward the floor over about 3 seconds. Keep your elbows at roughly 45 degrees from your body, not flared straight out.
Stop when your chest is a fist height from the floor, then press back up without bouncing. Keep your shoulder blades pulled back and down.
If floor push ups hurt, put your hands on a wall or a sturdy bench. The higher the surface, the easier the load on your wrists and shoulders.
Do 3 sets of 5 to 10 slow reps and check your form in a mirror or phone video. Move to the floor only when the incline version feels smooth.
Tips and common mistakes
Warm up your wrists with slow circles and gentle stretches before you start.
If pain continues, try push up handles or fists so your wrists stay straight.
Do not let your hips drop or your head poke forward, since that shifts load to your lower back and neck.
Stop if you feel sharp wrist or shoulder pain and see a doctor if it lasts.
Questions
Why do my wrists hurt during push ups?
Your wrists are often bent back at a sharp angle while taking your full body weight. Spreading your fingers, gripping the floor and using handles or an incline reduces that angle and the strain.
How many push ups should a beginner do?
Start with 3 sets of 5 to 10 slow reps on an incline. Add reps only when every rep stays controlled and pain free.
Do push ups on your knees count?
Yes, knee push ups are a good step between incline and full floor push ups. Keep the same straight line from head to knees.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
