I’m having trouble doing push ups correctly, can you recommend any particular exercises to increase wrist strength and also tricep strength.
My biceps rock from running with weights, but because pushups are great for back and chest muscles I would like to do them more often. My husband says to just keep building up the number I can do but it’s lame not being able to do other exercises related to wrist strength like bridge poses for any length of time.
First, check out here for a video of MizFit Works Out In Her Kitchen tricep exercises (a new facetime with NEW exercises is on the way).
In addition, try doing your push-ups with your hands close together. This will not only work your chest but also place a great deal of stress on your tricep muscles.
Your email makes me curious as to whether you are doing full-pushups or bent knee. When I started doing pushups I didnt have the chest strength for full and, as you imply above, my triceps gave out far before my chest could even grow tired.
Perhaps try doing bent knee pushups for a while focusing on sheer volume (shoot for 3 sets of twenty reps) and perfect, perfect form.
With regards to the wrist pain you mention I have a few ideas and am hoping the MizFits can chime in with their thoughts as well.
I used to experience exactly what you describe when I did yoga: Im fatigued nowhere else but I need to stop for a few moments to give my wrists a break. The first thing that helped me was to focus on placing my weight on my bottom knuckles/the ‘roots’ of the fingers and spreading my palm. Just this minor adjustment took the bulk of my weight off my wrists.
Next (and this sounded silly but it worked) it was suggested to me to do the following exercise: clench my hand into a tight fist and move in circles first one direction and then the other. I did this a few times a day and my wrist pain during things like bridge pose is virtually gone.
(if Im confused and your wrists ache during the pushups you mightcould try these. Ive never used them but people oft sing their perfect-praises.)
Two other things came to mind when I read your email (and thanks so much for it as Im certain other people are doing/thinking precisely the same things): pushups should not be felt at all in your back muscles. While they do, technically, work your chest, triceps and front deltoid or shoulders—they do not work your back. If youre feeling anything, for example, between your shoulder blades while you do pushups focus on relaxing that area and *connecting* mentally with the parts of your body which are doing the work.
If you feel tension in the low back area check to be sure you arent sticking your butt in the air when you do the pushups (check out the push up monday facetime if youre unsure what Im describing)
Also, in my opinion there is never a reason to run with weights. Beyond the joint injuries which can occur one builds muscle efficiently by doing 8-12 repetitions to exhaustion not by carrying lighter weights around for an longer time period.
Yoga MizFits? Got any better wrist tips?
Any RunWithWeights’Fits who wanna show me the light and motivate
my ass me to hit the road with the 5 pounders?