A viral fitness trend sweeping across social media platforms has reignited discussions about whether exercise techniques should be modified based on biological differences. The trend centers on a subtle adjustment to push-up form that numerous women report makes the exercise significantly more accessible and comfortable.
The modification involves placing hands slightly wider than shoulder width and rotating them outward approximately 45 degrees, rather than pointing them straight ahead. Proponents of this technique claim it accommodates what is known as the carrying angle, an anatomical feature that differs between individuals.
One social media user described the experience as transformative, stating that repositioning hands outward suddenly made push-ups achievable. However, responses have been mixed, with some individuals reporting no noticeable difference or even finding the modified form more challenging.
Understanding the Anatomical Basis
Haley Wall, senior manager of fitness at Orangetheory Fitness, explained that the carrying angle refers to the natural angle formed at the elbow when arms are extended with palms facing forward. This anatomical feature allows arms to swing freely without contacting the hips during walking.
Research indicates that women typically possess a slightly greater carrying angle than men, though Wall emphasized that significant individual variation exists regardless of sex. The carrying angle exists on a spectrum, and skeletal structure ultimately plays a larger role in how individuals naturally perform pushing movements.
Hayley Akradi, a certified personal trainer at Life Time Fitness, acknowledged that some individuals, particularly women, do not feel comfortable in a traditional push-up position. However, she cautioned against applying a blanket rule to all women based on average anatomical differences.
Professional Assessment of the Technique
Traditional push-up form generally includes hands placed slightly wider than shoulder width, wrists stacked under shoulders, and elbows tracking approximately 30 to 45 degrees from the torso. Wall noted this setup typically emphasizes the chest and pectoral muscles.
While the modified technique may benefit some individuals, both fitness professionals stressed that individual anatomy creates natural variation in exercise performance. Wall stated that there is no single form adjustment that works universally for all people.
Akradi personally prefers keeping arms and elbows closer to the body rather than allowing them to flare outward. She emphasized that the technique is not incorrect, but rather not applicable to everyone. Some men with greater carrying angles might also find the adjustment beneficial, demonstrating that sex alone does not determine optimal form.
Wall cautioned that while slight outward rotation of hands can help joints track more naturally for some individuals, extreme rotations can place unnecessary stress on the wrists. Adjustments should remain subtle to maintain proper joint mechanics.
Alternative Strategies for Improvement
For those experiencing difficulty with push-ups, hand rotation represents only one potential modification. Wall recommended prioritizing alignment over volume, beginning with a strong plank position. A stable plank protects the lower back, engages the core, and allows proper stacking and movement of shoulders, elbows, and wrists.
Progressive modifications include wall push-ups, elevated push-ups on a bench, and knee-supported variations before advancing to full push-ups. As the body moves closer to horizontal, load increases across multiple muscle groups, making proper joint alignment and core engagement essential from the beginning.
For individuals experiencing wrist discomfort, Akradi suggested holding dumbbell handles during push-ups to maintain a straight, natural wrist position. This approach reduces pressure and strain on the joint while allowing proper exercise execution.
Akradi advised against forcing elbows into unnatural positions, emphasizing that the ultimate goal is building strength and moving efficiently rather than conforming to a rigid standard. The most effective push-up technique is one that aligns with individual anatomy and allows for safe, sustainable progression.