How to Prevent Wrist Pain in Push-Ups & Planks

Wrist pain doesn’t mean you’re weak — it means pressure isn’t aligned. Most people load joint → not muscle. The fix is small adjustments, not stopping the exercise.

Here’s how to protect your wrists and keep training pain-free.

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1) Hand Position — Small Change, Huge Difference

• Fingers spread wide for weight distribution
• Point middle finger straight forward
• Press through fingertips — not just heel of hand

More surface = less pressure.

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2) Shoulder Stacking — The #1 Pain Fix

Wrist pain often means shoulders drift too far forward or backward.

• Wrists under shoulders → straight line
• Not ahead, not behind — stack them
• Engage core → reduces wrist collapse

Alignment = relief.

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3) Wrist Mobility Warm-Up (60–90 sec)

• Wrist circles — 20 each way
• Palm-to-finger stretch — 30 sec
• Forearm stretch — 30 sec

Warm joints last longer — and complain less.

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4) If Pain Persists — Try These Alternatives

| Swap Out | Use Instead | |---|---| | Palm push-ups | Fist push-ups (neutral wrist) | | Floor planks | Push-up bars / parallettes | | High volume sets | Incline bench push-ups |

Same strength — less strain.

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Equipment That Helps Instantly

• Push-Up Bars / Parallettes — keeps wrist neutral
• Thicker Yoga Mat — softer angle, more comfort
• Resistance Bands — offloads body weight as you learn

Tools aren’t cheating — they’re smart training.

Your wrists can support powerful movement — if positioned right.
Fix alignment. Warm up. Use tools. Keep moving without pain.