When Your Wrist Hurts When Benching

June 12, 2023

The bench press is a powerful exercise that requires significant amounts of force to be exerted over time. It is one of the most commonly used exercises in strength training, especially for those looking to increase their mass or strength. However, it is a movement that can be very taxing on the muscles and joints, particularly the wrists. In some cases, lifters may experience wrist pain when performing the bench press, which can be a major setback to your training and performance.

Wrist pain when benching can be a sign of a number of issues, including a wrist impingement, tendonitis or carpal tunnel syndrome. However, it can also be caused by improper positioning of the barbell in the hands during the exercise. This can cause unnecessary stress on the wrist joint, and ultimately lead to pain or even injury.

Some people who bench often are so accustomed to the movement that they do not realize that their wrists are not in the correct position. As a result, they allow their wrists to bend back into extension which increases the amount of stress on the wrists as well as reduces the amount of force that can be transferred from the shoulders and upper body to the barbell.

Keeping the wrists in a neutral position during the bench press can eliminate wrist pain and increase the amount of weight that can be lifted as well as provide stability for the shoulder muscles and overall core engagement. To do so, lay on the bench and grip the barbell with a hand width slightly wider than shoulder-width apart.


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