The One Modification to Make If Push-Ups Hurt Your Wrists

In an Instagram post, Dr. Chiro shared that the push-up bars (you know, the ones in the corner gathering dust at the gym) offer one way to complete push-ups that's less taxing on the wrists. "This push-up variety is, 1. safer on your wrists, 2. better for chest development because it allows for a greater range of motion, [and] 3. Better for your core. It's like a plank and pushup in one," she writes. Did you hear that? The tweak makes push-ups more effective and less painful.

Got wrist pain from push-ups? Try this modification

 

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?PUSH UPS HURTING YOUR WRISTS? Try this instead! ?⁠⠀ ⁠⠀ This pushup variety is: ⁠⠀ ⁠⠀ 1️⃣Safer on your wrists.⁠⠀ 2️⃣Better for chest development because it allows for a greater range of motion.⁠⠀ 3️⃣Better for your core. It's like a plank and pushup in one.⁠⠀ ⁠⠀ ❌Not a great idea for those with preexisting shoulder problems.⁠⠀ ⁠⠀ ⁠⠀ Key points on form: ⁠⠀ ⁠⠀ ?Keep hips tucked and glutes engaged ⁠⠀ ?Maintain a straight line from head to toe ⁠⠀ ?Don’t allow shoulders to round forward or shrug up⁠⠀ ⁠⠀ ⁠⠀ What other videos would you like to see here? ⁠⠀ How can I help you stay stay strong, mobile, and pain free in 2020? ⁠⠀ ⁠⠀ ⁠⠀ ⁠⠀ ⁠⠀ ⁠⠀ ⁠⠀ #chiropractor #sportsinjury #chiropractic #chiro #physio #backpain #rehabilitation #injuryprevention #sportsmedicine #sportstherapy #musclepain #posture #athletictraining #sportsperformance #rangeofmotion #strengthandconditioning #drcaseychiro #squatbenchdeadlift #gluteworkout⁠⠀ #clanginandbangin #goldsgymsocal #usapowerlifting #girlswhotrain #powerliftinglife #howmuchyabench #olympicweightlifting #usapl #powerliftingwomen #goldsgymsocal #powerliftingmotivation

A post shared by West-Side Chiropractor (@drcaseychiro) on Dec 3, 2019 at 5:46pm PST

Step 1: Grab a pair of push-up bars and position them so they're a little bit wider than the width of your shoulders.

Step 2: Assume push-up position with your hands on the bars rather than the floor.

Step 3: Keep your hips tucked and your glutes engaged as you slowly lower down. Hold at the bottom for 5 seconds.

Step 4: Use your core to push back up to plank position.

Step 5: Repeat until you've filled your push-up quota for the day.

How to master the push-up, according to a trainer:

To round out your workout, try these 5 basic Pilates moves or the US gymnastics team's stretching routine.