Why Push-Ups Hurt Your Wrists (Fix This), by it’s Rehabro on YouTube. 2 min 52 s.
- Video length
- 2 min 52 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Warm up your wrists before any push-ups. Circle each wrist 10 times in both directions, then gently press your palms together and rock forward and back for 20 seconds.
Check your hand position. Place your palms under your shoulders with fingers spread wide and pointing forward, and press through the base of each finger, not just the heel of the hand.
Try turning your hands slightly outward, about 10 to 15 degrees. This reduces strain on the wrist joint for many people.
If floor push-ups still hurt, use push-up handles or grip two dumbbells. This keeps your wrists straight and neutral instead of bent back.
Start with incline push-ups on a counter or wall. Do 2 sets of 8 to 10 reps and stop if pain increases.
Add wrist strengthening twice a week. Do wrist curls and reverse wrist curls with a light dumbbell or water bottle, 2 sets of 15 reps.
Stretch your forearms after training. Extend one arm, gently pull the fingers back for 20 seconds, then switch sides.
Progress back to floor push-ups slowly. Drop the incline only when you can do 3 sets of 10 reps without wrist pain.
Tips and common mistakes
Sharp or lasting wrist pain is not normal. Stop and see a doctor or physiotherapist if it continues.
Keep your elbows at roughly 45 degrees from your body, not flared out to the sides.
Do not skip the warm-up, even for a short set of push-ups.
A rolled-up towel under the heel of your hand can ease pressure while you build strength.
Questions
Why do push-ups hurt my wrists?
Your wrists are bent back at a sharp angle while carrying your body weight. Weak wrist muscles and tight forearms make this worse, so the joint gets strained.
Should I stop doing push-ups if my wrists hurt?
Stop the painful version and switch to incline push-ups or handles for a few weeks. Build wrist strength and mobility, then return gradually.
Do push-up handles really help?
Yes, for many people. Handles keep your wrist straight instead of bent back, which lowers strain on the joint.
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.
