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  1. #1
    Definition seeker nerd_power's Avatar
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    Bench press hand pain

    My bench press has gotten to the weight (working sets @ 215) where it hurts my hands where the bar sits on my palms. I know a lot of people lift a lot heavier than that; do they just endure more pain, or is there a better way to grip the bar that doesn't hurt the palms or the wrists as much?

    I guess what I'm asking is: guys who do heavy bench presses, can you describe exactly how you hold your hands and what part of your hand the bar rests on?

    -Andrew
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  2. #2
    Definition seeker nerd_power's Avatar
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    Any tips on grip to alleviate bruised palms or sore wrists? Or do you just put up with it?

    -Andrew
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  3. #3
    Registered User Poppy83's Avatar
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    I've never had any issue with hand soreness, but you are going to be strongest when the bar is in line with your wrists and elbows. I'm assuming that if the bar is resting in your palms, then your hands are probably bent backwards.

    You might want to look into using a wrist wrap for benching when you get into your heavier weights.
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  4. #4
    Registered User dantheman999's Avatar
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    Your grip should look like the second picture, not the first.



    You shouldnt have any pain in your hands while benching. The bar should be directly inline with your forearms.

    As for the wrist wraps, where your lifts are you shouldnt need them, but they would probably fix the problem since they force your hands strait.
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  5. #5
    Registered User Poppy83's Avatar
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    Originally Posted by dantheman999 View Post
    Your grip should look like the second picture, not the first.



    You shouldnt have any pain in your hands while benching. The bar should be directly inline with your forearms.

    As for the wrist wraps, where your lifts are you shouldnt need them, but they would probably fix the problem since they force your hands strait.
    Good find on the picture. It illustrates what I was trying to say!

    Also, a little off topic but about wrist wraps - I have always just used 12" wraps. I got my 36" wraps in the mail last week and used them for bench. Talk about 10x more support! Halfway through a set, the knuckles closest to my hand on my left hand starting tingling and itching. When I finished the set and looked at my hand, I had apparently busted quite a few blood vessels and my hand looked dirty for about 2 days!
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  6. #6
    Registered User dantheman999's Avatar
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    Originally Posted by Poppy83 View Post
    Good find on the picture. It illustrates what I was trying to say!

    Also, a little off topic but about wrist wraps - I have always just used 12" wraps. I got my 36" wraps in the mail last week and used them for bench. Talk about 10x more support! Halfway through a set, the knuckles closest to my hand on my left hand starting tingling and itching. When I finished the set and looked at my hand, I had apparently busted quite a few blood vessels and my hand looked dirty for about 2 days!
    Yeah i use 36" ones too, they can be pretty painful but they offer a ton of support. Not nearly as painful as knees wraps though!
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  7. #7
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    Originally Posted by dantheman999 View Post
    Yeah i use 36" ones too, they can be pretty painful but they offer a ton of support. Not nearly as painful as knees wraps though!
    You're not kidding! I did not realize how wimpy the 12"s were. I've learned to love the pain, though. You ever use any other gear? I have not competed geared in a while, but I've been working in a bench shirt and squat suit occasionally.
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  8. #8
    08' is ours... Lwoodfootball's Avatar
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    wrist curls could help strengthen your wrist
    "Fear nothing"
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  9. #9
    Registered User dantheman999's Avatar
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    Originally Posted by Poppy83 View Post
    You're not kidding! I did not realize how wimpy the 12"s were. I've learned to love the pain, though. You ever use any other gear? I have not competed geared in a while, but I've been working in a bench shirt and squat suit occasionally.
    Not yet, i am doing a comp raw in july then im going to start training in some gear. I am going to get smoked in that comp without any equipment, but im alright with that haha. I am still a junior and if i cut to the 198s i will still place well even without the gear.

    Good thread derailing here.
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  10. #10
    Registered User Poppy83's Avatar
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    ^The original OP never responded, so it's our thread now!

    Good luck at your comp! What numbers are you shooting for at your comp?

    Also - Once you get in gear, don't expect to add on copious amounts of pounds right off the bat. It takes some time, but it's a hell of a lot of fun!
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  11. #11
    Registered User metski's Avatar
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    i hurt my wrist pretty bad at gym recently ><
    had to take time off work couldnt even lift glass of water with it

    i think it happened when i was placing the bench press back.
    my actual form is decent but when im putting the bench back im going to use spotter from now on ><

    doc wants me to get ultra sound on wrist this week :*(

    dont be a hero.. use the right weight and concentrate on proper form ><
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  12. #12
    Registered User metski's Avatar
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    btw i went shops and i could only find like power lifting strapps that go around hand and BAR of weight.

    what do the normal wrist straps look like?
    are they gloves?
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  13. #13
    Registered User dantheman999's Avatar
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    Originally Posted by Poppy83 View Post
    ^The original OP never responded, so it's our thread now!

    Good luck at your comp! What numbers are you shooting for at your comp?

    Also - Once you get in gear, don't expect to add on copious amounts of pounds right off the bat. It takes some time, but it's a hell of a lot of fun!
    For the one in july, i would like to hit a 350+ bench, 455+ squat, and 500+ deadlift. I still have a bit of time, just figuring out my openers and stuff now. I am doing a small push/pull next weekend to get the jitters out and get used to paused benching. Its IPF too, so everything is super strict.

    As for the gear, i know not to expect a ton of the bat. But i am looking forward to it.
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  14. #14
    Registered User dantheman999's Avatar
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    Originally Posted by metski View Post
    btw i went shops and i could only find like power lifting strapps that go around hand and BAR of weight.

    what do the normal wrist straps look like?
    are they gloves?
    Mine look something like this....

    [img]*****://www.safe-usa.com/os/catalog/images/titanium.jpg[/img]

    They may be hard to find at normal sports stores. If you have a fitness store in your area you may find them, if not then order them online.
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    Registered User metski's Avatar
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    Originally Posted by dantheman999 View Post
    Mine look something like this....


    They may be hard to find at normal sports stores. If you have a fitness store in your area you may find them, if not then order them online.
    awesome thanks wasnt sure what i was looking for

    got confused with the ones the chemist sells

    ill look around for them

    cheers
    i repped you ^^
    Last edited by metski; 06-04-2009 at 07:29 PM.
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  16. #16
    Registered User dantheman999's Avatar
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    Originally Posted by metski View Post
    awesome thanks wasnt sure what i was looking for

    got confused with the ones the chemist sells

    ill look around for them

    cheers
    i repped you ^^
    No problem. Like i said you may have to order them online. There are a bunch of different styles, some with thumb loops or wrist loops but i like the strait wraps.

    Thanks for the major reps.
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  17. #17
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    Originally Posted by dantheman999 View Post
    Your grip should look like the second picture, not the first.



    You shouldnt have any pain in your hands while benching. The bar should be directly inline with your forearms.

    As for the wrist wraps, where your lifts are you shouldnt need them, but they would probably fix the problem since they force your hands strait.
    Thanks, that's what I was thinking to avoid putting too much strain on the wrist. The problem I have then is that it hurts the base of the palm where my little-finger metacarpal meets my pisiform bone (had to google to find out how to describe the part of my hand I'm talking about), where the bar's weight is resting. I think what I'm reading between the lines is that I should concentrate on making sure my wrist is in the right position, and just put up with the pain of the bar pressing into my hand as part of the deal. I think I may just be a wuss.

    Thanks for the replies, all.

    -Andrew
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  18. #18
    Registered User dantheman999's Avatar
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    Originally Posted by nerd_power View Post
    Thanks, that's what I was thinking to avoid putting too much strain on the wrist. The problem I have then is that it hurts the base of the palm where my little-finger metacarpal meets my pisiform bone (had to google to find out how to describe the part of my hand I'm talking about), where the bar's weight is resting. I think what I'm reading between the lines is that I should concentrate on making sure my wrist is in the right position, and just put up with the pain of the bar pressing into my hand as part of the deal. I think I may just be a wuss.

    Thanks for the replies, all.

    -Andrew
    Try angling your hand so that the bar rest comfortably in the meaty part of the hand. I dont have a bar hanging around to test it but i dont think the bar should be putting any pressure around the pinky.
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  19. #19
    Registered User Mastc's Avatar
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    Several years back I would experience the same pain you are talking about. Over time I adjusted and lift a lot more weight now with no pain. Just stick it out and it will eventually go away when your body adjusts, don't slow down, it may take several months.
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    Originally Posted by nerd_power View Post
    My bench press has gotten to the weight (working sets @ 215) where it hurts my hands where the bar sits on my palms. I know a lot of people lift a lot heavier than that; do they just endure more pain, or is there a better way to grip the bar that doesn't hurt the palms or the wrists as much?

    I guess what I'm asking is: guys who do heavy bench presses, can you describe exactly how you hold your hands and what part of your hand the bar rests on?

    -Andrew
    i had the same problem . it would hurt to do pushups because my wrist was so jacked. this is late but it will def help
    i cant post links but youtube myofascial releaseand biomechanics of the forearm, tricep, and shoulder. Do the forearm release and it will make a huge difference
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