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uneven pushups hurt my wrists

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uneven pushups hurt my wrists

Post by David3060 on Mon Mar 25, 2013 11:55 pm

I'm following the convict conditioning progress and reached the uneven pushups, the movement itself felt kind of strange for me and my shoulders and wrists hurt bad after this + my chest seems to get a better workout with previous variations...I stopped training for a week to let my joints rest.

Should I use pushup handles? Do you know a safer way to train for the one arm pushup?

Also, any other more advanced chest exercises suggestions will be great :up:

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Re: uneven pushups hurt my wrists

Post by MF! on Tue Mar 26, 2013 12:38 am

Handles are a good option. Also doing push ups from your fists or finger tips will help save your wrists.

You should do more with regards to wrist ROM and conditioning when you aren't doing push ups. Definitely going through wrist stretches will help, as well was working on grip strength and finger extension exercises.
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Re: uneven pushups hurt my wrists

Post by Dave on Tue Mar 26, 2013 12:56 am

All this :^:
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Re: uneven pushups hurt my wrists

Post by Journeyman on Tue Mar 26, 2013 4:34 am

If your shoulders hurt you might not be 'packing' them properly, or, you aren't tucking your elbows in.

x3 on what MF said.
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Re: uneven pushups hurt my wrists

Post by Rastaman on Tue Mar 26, 2013 7:17 am

Have you considered dropping back to close Pushups again and consolidating this step?

Maybe try diamond Pushups with your feet elevated and work up to the progression standard again, before moving on to uneven push ups.

Make sure when you are progressing through CC one arm push, that you incorporate 1 arm planks as well.

How are your wrists with bridging and HeSPU?



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Re: uneven pushups hurt my wrists

Post by David3060 on Tue Mar 26, 2013 12:28 pm

Thanks everyone,

Can wrist stretches really increase the ROM of the wrists beyond 90 degrees?

about handles and fists, I'll give it a try, it looks to my a bit odd to try more advanced variations on my fists tho.

Jman - should the shoulder be packed all the time and the elbows be kept close to the body?

Rastaman - I had these pains only after the uneven pushups, after HSPU I have a minor wrist pain that I consider to be normal due to the pressure that this exercise put on the wrists.

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Re: uneven pushups hurt my wrists

Post by Dave on Tue Mar 26, 2013 1:26 pm

David3060 wrote:Can wrist stretches really increase the ROM of the wrists beyond 90 degrees?

Of course.

about handles and fists, I'll give it a try, it looks to my a bit odd to try more advanced variations on my fists tho.

Why?

should the shoulder be packed all the time and the elbows be kept close to the body?

For pressing I keep my elbows tucked and shoulders packed as much as possible because flared elbows cause shoulder discomfort and pain. For pullups, however, I unpack my shoulders at the bottom and let them stretch, because keeping them packed at the bottom of the hang causes discomfort and pain.


I had these pains only after the uneven pushups, after HSPU I have a minor wrist pain that I consider to be normal due to the pressure that this exercise put on the wrists.

Your body can adapt to many stresses, this one included. I had the same problem, but I cut down on frequency and make sure to stretch my wrists at any sign of discomfort and they are fine.

I'm sure Jman and Rastaman will have more to say as well.
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Re: uneven pushups hurt my wrists

Post by David3060 on Tue Mar 26, 2013 8:25 pm

Dave.cyco wrote:
David wrote:about handles and fists, I'll give it a try, it looks to my a bit odd to try more advanced variations on my fists tho.

Why?

well planche pushups can be done on parallettes, one arm pushups with good form on the fist? can someone here do that?

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Re: uneven pushups hurt my wrists

Post by Journeyman on Tue Mar 26, 2013 9:18 pm

David3060 wrote:
Jman - should the shoulder be packed all the time and the elbows be kept close to the body?

Yes.
Also, for HSPU, if you have pressure on your wrists try turning your hands out just a bit so your fingers are facing more towards the sides, or use parallettes.
I've done one arm pushups on my fists, never really got comfortable doing HSPU that way, though.
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Re: uneven pushups hurt my wrists

Post by Rastaman on Wed Mar 27, 2013 7:12 am

How long have you been following CC for and how long did you spend on close Pushups?

Personally I found the step from Close to uneven Pushups to be quite a large one. Although you might be at a stronger position than I was at that time.

Spend atleast 10 minutes on wrist, elbow and shoulder mobility/ stretching drills before any Pushups/HeSPU/Bridging. If I don't do this I tend to have problems.

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Re: uneven pushups hurt my wrists

Post by David3060 on Thu Mar 28, 2013 12:35 pm

I am doing pushups for a while, before I started CC, I moved to uneven pushups when I was able to do 3x15 diamond pushups.

I'll add more warm-up to my training, thanks for the help everyone .

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