Proper Push Up Form To Prevent Wrist Pain

Wrist Pain With Push-Ups? These Tips Will Help!

The target muscle is the pectoralis major (colored red).
The muscles that assist in the movement – Anterior deltoid, Triceps brachii and Serratus anterior – appear in pink.

Wrist pain during push-ups is an all too common complaint, our wrist pain is often related to mobility restrictions.
Here you can find some solutions that you can try:
Dumbbell push-up
Stair/Mat push-up
Bar/handles push-up
Fist/Knuckle push-ups

Fist/Knuckle push-ups
In this variation, bodyweight is supported on the fists, which requires greater stabilization of the wrist joint. But it also reduces the risk of injury to this joint.

Stair/Mat push-up
Using a mat is a great way to modify the push up partly because it’s easy to do and partly because it is a super simple way to reduce the amount of wrist extension required.

Bar/handles push-up
If you aren’t yet able to do a full push up from your toes off the ground, an incline variation maybe even better than the knee push up modification.
AND, if you do the incline push up off a bar, you can even adjust your wrist positioning.

Dumbbell push-up
If you don’t feel comfortable with knuckle push-ups and they hurt your knuckles, this is a great way to mimic that neutral wrist position without the irritation. You can also use kettlebells or push-up stands.

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