Alleviate discomfort in your wrists during push-ups with these trainer-endorsed strategies
In a bid to safely build up to push-ups and planks, personal trainer Roger Montenegro suggests making small changes and progressing slowly. For those with weak wrists, Montenegro offers a range of modifications to reduce strain and maintain similar muscle engagement.
Montenegro recommends exercises like hammer curls and reverse curls, which are beneficial in improving forearm strength and avoiding unnecessary wrist pressure. Farmer's carries are another great way to work on grip and wrist strength.
For those struggling with wrist extension, Montenegro suggests using modified equipment such as push-up parallettes or push-up wedges, or performing push-ups on fists or with dumbbells to keep wrists neutral. High plank alternatives include planking on forearms instead of hands, which significantly reduces wrist pressure.
To reduce wrist strain, Montenegro advises increasing the height of the surface for push-ups and decreasing the load by doing push-ups on the knees. He emphasizes that modifications are not a downgrade, but a smart way to get stronger and stay injury-free.
The banded chest press is another push-up alternative that hits the same muscles with less load on the wrists. For a high plank alternative, Montenegro recommends the hollow hold or dead bug to work the core without hurting the wrists.
Montenegro, who specializes in training seniors, explains that wrist pain in push-ups and high planks often results from mobility issues or improper positioning. He warns about ignoring signs of weak wrists, which could indicate shoulder instability, lack of core engagement, or elbow tendinitis.
Many of Montenegro's PT clients and class regulars also have weak wrists and require move modifications. He emphasizes that these modifications are essential for maintaining a safe and effective workout routine.
Certified trainer Roger Montenegro encourages everyone to prioritize wrist strength and forearm stability to make traditional push-ups and planks easier and less painful over time.
- Certified trainer Roger Montenegro emphasizes that maintaining wrist strength and forearm stability is crucial for successfully performing traditional push-ups and planks.
- To work on grip and wrist strength, Montenegro recommends the farmer's carry as an exercise, while hammer curls and reverse curls can help improve forearm strength.
- For those with weak wrists or experiencing pain during push-ups and high planks, Montenegro offers modifications like using push-up parallettes or push-up wedges, as well as performing push-ups on fists or with dumbbells, to reduce strain and maintain similar muscle engagement.
