7 Ways to Eliminate Wrist Pain While Bench Pressing
Don't let wrist pain hold you back from hitting a new PR! Instead, follow these tips...
Wrist pain during bench pressing can be a frustrating setback for lifters of all levels. If your wrists ache after racking the barbell, it’s time to address the problem before it derails your progress. Here are some tips and strategies to fix wrist pain when bench pressing...
1. Check Your Wrist Position
One of the most common causes of wrist pain is poor positioning. When bench pressing, your wrists should remain neutral, not bent backward. Bending your wrists too much puts unnecessary strain on the joints and tendons. To achieve the correct position:
- Grip the bar correctly: The barbell should rest at the base of your palms, directly above your wrist joint.
- Focus on alignment: Keep your knuckles facing the ceiling and your wrists stacked under the bar.
2. Adjust Your Grip
Your grip width can also contribute to wrist pain. If your grip is too wide or too narrow, it may place extra stress on your wrists. Experiment with slight adjustments to find a position that feels natural and pain-free. A medium grip, where your forearms are perpendicular to the floor at the bottom of the lift, is a good starting point.
3. Strengthen Your Wrists and Forearms
Weak wrists and forearms are more prone to injury. Incorporate accessory exercises to build strength and stability:
- Wrist curls and reverse wrist curls: Use dumbbells or a barbell to target the wrist flexors and extensors.
- Grip trainers: Tools like hand grippers can improve overall grip strength.
- Farmer’s carries: Holding heavy weights while walking strengthens your grip and stabilizers.
4. Use Wrist Wraps
Wrist wraps are a game-changer for many lifters dealing with wrist pain. These supportive lifting accessories provide stability and reduce stress on the joints during heavy lifts. When using wrist wraps:
- Wrap them correctly: Start below the wrist joint and overlap the wraps tightly but not so tight that it cuts off circulation.
- Choose the right size: Opt for wraps that provide the support you need without restricting mobility.
5. Warm Up Properly
Jumping into heavy bench presses without warming up is a recipe for pain. A good warm-up prepares your muscles, joints, and tendons for the work ahead. Try this sequence:
- Dynamic stretches: Include wrist circles and forearm stretches to loosen up the area.
- Light sets: Start with an empty barbell or light dumbbells to gradually increase blood flow.
6. Address Underlying Mobility Issues
Poor wrist or shoulder mobility can contribute to improper form and pain. To improve mobility:
- Stretch your wrists: Perform wrist flexor and extensor stretches daily.
- Work on shoulder mobility: Tight shoulders can affect wrist positioning during the lift. Use tools like resistance bands or foam rollers to release tension.
7. Reduce the Load Temporarily
If wrist pain persists, it may be time to lower the weight temporarily. Reducing the load allows your wrists to recover while maintaining proper form. Gradually increase the weight as your wrists get stronger and more comfortable.
Final Thoughts
Wrist pain when bench pressing is not something you should ignore. By focusing on proper form, strengthening your wrists, and using supportive gear like wrist wraps, you can bench press pain-free and continue progressing in the gym. Remember, lifting smart is just as important as lifting heavy!
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