Weak wrists shouldn't keep you from including pushups in your exercise routine. Pushups don't require equipment, they can be done almost anywhere and in addition to targeting your shoulders, arms and chest, they also work your core, legs and glutes. Your wrists might hurt during pushups because they weren't made to bear your body weight. By simply changing your hand positioning, you can keep excess strain off your wrists and still enjoy the bone-building and muscle-strengthening benefits associated with pushups.
Come down on your hands and knees on an exercise mat.
Position two dumbbells vertically on the mat, directly under your shoulders and grasp them with an overhand grip -- four fingers go over the dumbbell and your thumb wraps around the dumbbell in the opposite direction. A straight wrists help reduce wrist tension. Alternatively, make fists with your hands and place your knuckles on the mat, directly under your shoulders, or place your hands flat on the mat, slightly lift your palms up about half an inch and press your finger into the floor so they bear your weight more so than your wrists.
Flex your feet, tuck your toes under and extend your right leg behind you, followed by your left leg.
Look down at the floor and lower your hips until your body is straight as a plank from your neck to your feet. Avoid pushing your glutes in the air.
Pull in your belly and tighten your abdominal muscles to help keep your back straight. Don't allow your torso to drop to the floor.
Bend your elbows outward and slowly lower down to the floor until your elbows are bent 90 degrees. Hold this position for one second.
Push yourself back up to the starting position and immediately go into the next repetition.
- Perform sets and repetitions according to your fitness level.
- Inhale on the descent and exhale on the ascent.
- Perform pushups in a mirror so you can monitor yourself.
- To take even more strain of your wrists, reduce your lifting load by performing pushups on your knees or on an elevated surface, such as the edge of a bed.