As far as groan-worthy exercises go, you’d be hard-pressed to find ones that elicit quite as big a response as push-ups and planks. That upper body burn aside, there’s something about the pressure these moves place on the wrists that makes them extra unpleasant.

For some people, this pressure quickly transforms into pain, making it hard to get through a few reps without needing to stop and shake off the strain. But considering all the full-body benefits push-ups and planks have to offer, this isn’t ideal.

So, is it possible to get rid of this wrist pain altogether or are some people just destined to struggle? And what might be causing it in the first place? We asked Mari Cowie, a personal trainer at F45 Mill Hill, to talk us through this fitness conundrum and the possible solutions. 

The primary reason why people experience wrist pain during push-ups and planks is poor form, Cowie explains. Even those who follow their instructor’s guidance on where to place their hands (shoulder width apart for a plank, and just slightly wider for a push-up) can run into trouble if they’re not activating their muscles correctly. This is especially true for push-ups.

“Bearing too much weight on your shoulders can cause wrist pain and strain your upper body,” Cowie says. “Push-ups are a full body exercise that requires you to activate all your muscles – not just your chest, arms and shoulders.”

That might mean engaging your core to carry some of the weight in your mid-section and squeezing your glutes so that your body doesn’t tip forward as you bend your elbows. Doing this should not only relieve the strain on your wrists (relieving pain at the same time) but also make it easier to complete multiple push-ups in a row by giving your chest and arm muscles a helping hand.

Having stiff wrists and arms can also cause problems, Cowie adds. “A lack of mobility in your joints can lead to an overload of the weight, which can cause pain and discomfort.” 

If you’re regularly experiencing pain during push-ups and planks, the first thing you want to do is practise your form. That includes ensuring proper hand positioning, including checking your fingers are facing forward and that your weight is distributed evenly across your palms and fingers.

You should also use a mat for cushioning. “From there, experiment with hand placement to find a comfortable angle,” Cowie recommends. 

“You can also gradually strengthen your wrists through targeted exercises such as wrist circles and stretches and try to build forearm strength to provide better support.”

If you struggle to find a position where your wrist pain is alleviated, then you can always try some adaptations. “Try using push-up bars or an elevated surface to reduce wrist strain by maintaining a more neutral wrist position,” Cowie adds. “In any case, gradual progression and proper technique are key to preventing and managing wrist discomfort during these types of exercises.”

If the pain persists or becomes extreme, make sure to seek medical advice from a professional before returning to exercise. 

Whether you’ve decided push-ups and planks just aren’t for you or need time to nail your form and improve your strength, then there are plenty of upper-body exercises that don’t put quite as much strain on your wrists while still allowing you to build strength.

1. Floor press

This exercise involves lying on your back and performing chest presses using a pair of dumbbells. You can do this on the floor or on a raised bench if you want to use an increased range of motion.

How to do a floor press

1. Grab a pair of dumbbells.
2. Lie on the floor or on a bench.
3. Start with your arms by your side, elbows bent.
4. Rise your arms so the dumbbells rise above your head.
5. Bring the dumbbells back down to the starting position.
6. Repeat.

2. Bent-over rows

This exercise targets the back and arms. Simply bend at the hips and pull weights of your choice up towards your chest. 

How to do bent-over rows

1. Grab your weights and stand with feet hip-width apart, knees slightly bent.
2. Keep the arms and back straight as you hinge from the hips to form an upside-down “L” shape with your back and legs.
3. Now, bend the elbows to bring the weights up to your body. Your elbows should stay close to the body throughout the move.
4. Slowly bring the weights back down by straightening the arms.
5. Repeat

3. Lat pulldowns

If you have access to a gym with machines, then you can either use a cable machine or dedicated lat pulldown equipment to complete this exercise. This will help to strengthen the latissmus dorsi muscle which runs down each side of your back.  

How to do lat pulldowns

1. Using a power rack, hold the lat pulldown bar with your hands a little wider than shoulder-width apart.
2. Extend your arms as much as you can without shrugging your shoulders or lifting your bum off the seat.
3. Lean back slightly, keep your chest out and start to pull the bar down towards your collarbone.
4. Pull your shoulder blades together and squeeze your lats.
5. Gently return the bar to the start position.

4. Tricep dips

Lean back on some parallel bars, a sturdy bench or even the edge of a stable chair and lower your body towards the ground to challenge your triceps. 

How to do tricep dips

1. Start by sitting on the floor in front of a chair or a step, with your knees bent and your feet planted firmly on the ground.
2. Place your hands on the platform behind you, with your fingers pointing forwards.
3. Keep your back straight and push yourself up by straightening your arms, so that your glutes lift off the floor.
4. Once your arms are fully extended and your thighs are parallel to the ground, start to lower yourself back down.
5. Don’t sit down completely, but push yourself back up and repeat 10 times. 

Images: Getty