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  1. #1
    Registered User odangdude's Avatar
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    Wrist pain after bench press?

    So, i have noticed that when I BB Bench press, that after i rack the weights, my wrist feels kind of strained. it doesn't hurt very much, and doesn't last long, but i was wondering if it is common? if not, how do i fix it?

    I think it is because I am bending my wrists back a little. But whenever i try to straighten them, it feels like i can't grip the bar very well.

    any suggestions?
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  2. #2
    The BACKMAN DJAuto's Avatar
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    It's because your hyperextending the wrist. The bar should be resting in the palm firmly, not in the fingers.
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  3. #3
    Registered User Anthony21's Avatar
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    The bar should be gripped on the lower end of your plam or the meaty part of your palm. Your wrist should be aligned with your whole arm in a straight plain.

    Invest in some wrist wraps. They help out a lot.
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  4. #4
    Futurama Fanboy sharpieblet's Avatar
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    one of the more important things i learned from dave tate's youtube vids on benching: keep the wrist straight. most people's wrists are bent back badly when pressing, as if they were at the top of a clean motion. the outside of your hand should ideally continue with as little/no degree bend compared to your forearm. this helps a ton. for me, it's not as easy to keep perfectly straight on incline bench, but usually no problem at all on flat bench now.
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  5. #5
    Registered User odangdude's Avatar
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    alright sweet, thanks
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    Originally Posted by Anthony21 View Post

    Invest in some wrist wraps. They help out a lot.
    X2 I broke both my arms when i was young and have pains to this day when benching. I use the lower part of my palms and its just all the pressure from the weight even with just 225 on the bar I need them. Got a really good set of wraps and no pain at all bro.
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    Registered User hailmary's Avatar
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    i had this same problem when i started using heavier weigts, and the my grip felt like **** and i lost power if i tried to straighten my wrists. My strength did lack for a bit but i quickly got it back with proper form and no tension on my wrists. Check this video it helped me.

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  8. #8
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    agree with DJAuto
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  9. #9
    Registered User cooper86's Avatar
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    I broke my wrist last year, had an operation, three months off of training and then badly injured my wrist at work, another month off training.
    After that I had some bad pain and issues with my wrist during bench press as well.
    I personally found that clenched fist push ups, a set of weight gloves with a little bit of padding and concentrating on the correct wrist/grip postion with lower weights for a month or so until the pain had mostly dissapeared. I also talked to a physio and was provided with some really effective stretches.
    I'm probably going to have permanent problems with my wrist but the things I just mentioned have allowed me to bench press properly again, worked for me anyway. Hope it helps.
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