Pushups!

[willowe]

Hi Cathe & All,
I have recently started doing pushups (the big-girl variety!) after only doing the on-the-knees version for years. I am pleased with my progress in terms of how many I can do in a row, but unfortunately, I am now experiencing pain in my wrists (I have tried using push-up bars, and find it almost impossible to do a full push-up with the weight resting on such a small area of my palm). Should I stop doing pushups, or should I persevere? I obviously don't want to damage my wrists, and am wondering if anyone else experienced wrist pain initially when doing full pushups?
Also, if I cannot do pushups, what exercises can I replace them with? I realise that pushups are a compound movement (ie, work more than one muscle group), but which muscle(s) do they work primarily? I don't really want to be spending lots of time working various muscle groups to replace the benefits of doing pushups. I am reluctant to stop doing them, as they are such a great compound exercise, and don't want to lose the muscle endurance benefits they give me.
Thanks for any advice.
Kaz.

 

[Bobbi]

Hi, Kaz, if you are experiencing pain, you should stop until you know what's causing it and if you can correct it. Check with your doctor if symptoms persist. It is better to err on the side of caution.

Bobbi http://www.plaudersmilies.de/chick.gif Chick's Rule!

 

[Beets]

Try using two dumbells as push up bars instead. Make sure you use hex dumbells or have the flat slide of rounded ones (if they have a flat side)resting on the floor. Place the dumbells on the floor so that they are perpendicular to your body (in other words, when you grasp them,the back of your wrists will be facing you)and make sure you have dumbells that will allow your hand to fully encompass the handle without your knuckles scraping the floor (I hope this explanation makes sense, I am not the greatest at describing things). I have found that using the dumbells in this manner allows me to do push-ups with no wrist pain because your wrists are not forced to bend and support your weight--they stay straight. You did mention that the push up bars hurt the palm of your hand so I am not sure if the dumbells will cause the same problem. They don't hurt mine--I find that the pressure is more evenly distributed but as you know, people are different and what causes one person discomfort may not affect another. It is worth a try though because push ups are such an awesome exercise.

 

[mogambo]

Also maybe wear some weight-lifting gloves at the same time as using the dumbells?

 

[Cathe Friedrich]

Hi Kaz! Never persevere through pain. That only increases the pain and invites further damage. Basically a push up is an up side down bench press. The chest, shoulders, and triceps are used in the bench press too. The only additional muscle group engaged with push ups is the core region. So for the time being rest and stretch your wrists for one week. Then come back to bench presses and plank work to get the same effects of a push up. If your wrist continues to bother you (even the slightest bit), have it looked at by your doctor. Good Luck!

 

[willowe]

Hi Cathe,
Thanks very much - I never really thought about chest presses being the upsidedown version of pushups! I can do chest/bench presses with no problems to my wrists and I can modify planks to on my elbows for now until the wrists feel better.
Thanks for the great suggestion - hope you and your family are keeping well.
Kaz.