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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Thread: Bench press hand pain
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06-03-2009, 12:00 PM #1
Bench press hand pain
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06-04-2009, 02:11 PM #2
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06-04-2009, 02:14 PM #3
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.*MFC Illuminati*
*3-22-13*
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06-04-2009, 02:21 PM #4
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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06-04-2009, 02:26 PM #5
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!*MFC Illuminati*
*3-22-13*
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06-04-2009, 02:30 PM #6
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06-04-2009, 02:38 PM #7
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06-04-2009, 02:41 PM #8
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06-04-2009, 02:45 PM #9
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06-04-2009, 02:57 PM #10
^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!*MFC Illuminati*
*3-22-13*
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06-04-2009, 05:20 PM #11
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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06-04-2009, 07:07 PM #12
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06-04-2009, 07:17 PM #13
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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06-04-2009, 07:19 PM #14
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06-04-2009, 07:27 PM #15
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06-04-2009, 07:30 PM #16
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06-05-2009, 07:19 AM #17
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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06-05-2009, 07:47 AM #18
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06-05-2009, 11:22 AM #19
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01-14-2014, 07:10 PM #20
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