Wrist Pain With PushUps? 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 pushups 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 pushup
Stair/Mat pushup
Bar/handles pushup
Fist/Knuckle pushups

Fist/Knuckle pushups
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 pushup
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 pushup
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 pushup
If you don’t feel comfortable with knuckle pushups 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 pushup stands.

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