Your Wrists Aren’t Ready for Pushups Yet, by Upright Health on YouTube. 7 min 14 s.
- Video length
- 7 min 14 s
- Time to do it
- 15 minutes
- Difficulty
- Easy
- Steps
- 7
What you need
Steps
Start with your hands on dumbbells, push-up handles or parallettes so your wrists stay straight instead of bent back. This takes the sharp angle off the wrist while you build strength.
If you have no handles, do push-ups on your fists or on a raised surface like a bench or wall. Keep the wrist in a neutral line, not cranked back.
Before loading the wrists, stretch your hands and forearms. Press your palm flat and gently lean forward, then turn the fingers toward your body and lean again. Hold each for about 20 to 30 seconds.
Build load tolerance by leaning your body weight onto your hands on a table or wall. Start with light pressure and increase it over days, not minutes.
Add wrist strength with small wrist curls or band resistance in all directions. Keep the movement slow and the range small at first.
Test the full push-up position only when the stretches and loading feel easy and pain-free. Get into a plank on the floor and hold it briefly before adding reps.
If pain returns, go back to handles or a raised surface for another week. Do not push through sharp pain to force the position.
Tips and common mistakes
Warm up the wrists for a minute before any push-up work, especially in the morning.
Stop if you feel sharp or pinching pain, not just a mild stretch.
Progress slowly: a few seconds more load each session beats one long hard session.
Keep your elbows slightly bent and your shoulders stacked over your hands.
Questions
Can I still do push-ups if my wrists hurt?
Yes, but switch to handles, dumbbells or a raised surface so the wrist stays straighter. Build up gradually instead of forcing the flat-hand position.
How long does it take for wrists to stop hurting?
It varies. Many people need a few weeks of consistent stretching and light loading. If pain is sharp or lasts, see a doctor or physio.
Do wrist wraps help?
They can support the wrist during the session, but they do not build strength. Use them as a short-term aid while you do the loading work.
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.
