Push-ups are a great exercise, and almost everyone can find a starting point to train them. But if you’re running into problems because of discomfort in your wrists, here are some things you can try. I’ll suggest quick fixes for positioning, drills that can make your wrists more comfortable, and stretches that can help you to have an easier time with this wrist position in the future.
For a quick fix: use push-up handles, or do push-ups on your knuckles
In a standard floor push-up, our hands are at a 90-degree angle to our forearms. This is a position that most of us will eventually be comfortable in, but it’s OK if you want a different way to do push-ups. Enter the push-up handle, which allows your wrist to be in a more neutral position.
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Another quick fix, but this time using your own body, is the wrist CAR. A CAR is a controlled articular rotation, and it just means that you slowly move a joint through its full range of motion. There are shoulder CARs, hip CARs, and, of course, wrist CARs.
To do a wrist CAR, firmly grasp your wrist (let’s say your left) with your other (right) hand. Straighten out your hand with your fingers all pointing the same direction, and move your hand in circles at the wrist. After a few rotations, do the opposite direction.
After doing the wrist CARs, you may find that your push-up problems have disappeared. If so, great! You’ve discovered a powerful tool to add to your warm-up on push-up days.
This works the same way as elevating your heels for squats. By changing the angle of your hands, you no longer need to bend your wrists as much, and so you can keep the heels of your palms on the ground (or towel) without stretching.
Anchor your hands into the ground
Do some gentle wrist stretches
Before or after your workout, do some gentle stretches to get your wrists used to operating in that more-stretched position. (Here’s one follow-along video that includes several great stretches.) This type of stretch shouldn’t hurt. Just apply pressure until you feel a gentle stretching sensation. That’s enough to do the job. If you want to be really thorough, four minutes of stretching in a given warmup, or ten minutes total per week, should be enough to see results.
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