Bench pressing is an increasingly popular exercise. Highly effective in building muscle strength and supporting overall well-being.
However, for it to be this effective and for you to reap the benefits, it is a technique that must be carried out properly, as proper technique is one of the main reasons for wrist pain.
In this post, we look at the causes of wrist pain from the bench press and also how this can be prevented.
If you’re looking for sports injury wrist treatment in Manchester, please make an appointment with a member of our experienced team today.
Bench press wrist pain
Bench pressing is a great activity that allows individuals to gain strength in their hand and forearm muscles as well as build core upper body strength.
However, a wrist injury from bench press is a common issue and can affect people’s ability to lift weights effectively.
Understanding the types of wrist pain can help you to put preventative measures in place.
Bar position bench press wrist
During a bench press, the wrist is (or should be) in a neutral position with the forearms transmitting the force from the weight of the bar appropriately. However, excessive flexion, extension, or deviation under the load can lead to discomfort and bench-pressing wrist pain.
Some of the symptoms and sports injury wrist problems you could sustain include:
Thumb-sided wrist pain – often caused by a scaphoid fracture, here pain is felt down the side of the thumb and into the wrist.
Ulnar wrist pain – here, pain is experienced at the side of your little finger and is often caused by overuse and long-term tears in the tendons and ligaments.
Pain in the palm – sometimes leading to carpal tunnel syndrome or ulnar neuropathy, pain in the palm of your hand and wrist should be examined immediately. Look out for pain and numbness, a tingling sensation, and any weakness felt in the hand and grip.
Pain in the back of the wrist – pain in the back of the wrist can sometimes lead to Kienbock’s disease, where the breakdown of the lunate bone in the wrist is apparent. This can be caused by overuse and repetitive damage. Symptoms include swelling, weakness, and a weakened grip.
Ganglion cyst – these cysts tend not to cause pain but appear as small bumps on the knuckle side of your wrist.
Tips to prevent wrist pain when bench pressing
Hand and bar placement – make sure to rest the bar of the bench press lower down on your fingers, resting it ideally on the palm of your hand. Think of your hand as a platform, which, when you grip in this position, allows you to transfer the force of the bar equally to the chest, avoiding placing the force on your wrists and wrists extending backward, causing hyperextension.
Bench press wrist position – wrists should be in a neutral position, and your bar grip should not be too wide. Ideally, forearms should be in a vertical position, shoulder-width apart, or slightly wider apart (if comfortable).
Grip – you should fully grip the bar using all fingers and thumbs and secure the bar to avoid it from falling. This whole grasp is required when bench pressing, as you must lock the wrist completely, transferring the weight to the chest evenly. In addition, a weakened grip strength forces wrists and forearms to overcompensate for the lack of stability, with additional strain leading to inflammation, soreness, and chronic pain.
Bench press weight – avoid using a weight that is too heavy for lifting and that will put increasing strain on your wrists. The muscles in your hand and forearm must be strong enough to stabilise the wrist position.
Avoid overuse – make sure to exercise properly and avoid overuse and repetitive strain, as this can cause inflammation of the tendons, leading to tendonitis. Make sure to carry out warm-up and cool-down exercises and allow for the appropriate recovery time between workouts.
Carry out strengthening exercises – strengthening exercises such as wrist curls and stretching can help to strengthen muscles in your wrist and build your weight-lifting strength.
Use supportive equipment – equipment such as wrist wraps can offer you additional support and help to stabilise the wrist.
Other reasons why your wrist hurts when benching could include underlying conditions such as:
- Osteoarthritis
- Carpal tunnel syndrome
- Tendonitis
- Past sprains or strains on the wrist.
If you have ongoing wrist pain barbell bench, limited range of motion, swelling, bruising, numbness, tingling, or weakness in the wrist, speak to our hand and wrist surgeon in Manchester today.
Bench press wrist form
Start position
Lying down on the bench, make sure that your feet are flat and comfortable on the ground. The bar of the press should rest in the heel of your palm and directly over the forearm.
Grip the bar with all of your fingers and, holding the bar shoulder-width apart, lift the bar from the rack and begin lowering to your chest.
Lowering
Unrack the bar, make sure to lock your elbows and wrists, and move the bar out to begin lowering it to your chest.
Lifting
Once the bar touches your chest, lift it straight back up to the same position, with the wrists and elbows locked to avoid wrist pain from the bench press.
End position
Place the bar back on the rack, using a spotter to help you where required.
Weightlifting injury treatment Manchester
If you are experiencing pain and discomfort, and if the pain from weightlifting is continuing, then it’s time to get professional help.
At Ladan Hajipour, we diagnose any underlying conditions, allowing us to tailor treatment plans to you.
Providing you with a range of options from physical therapy, rehabilitation, and even surgical options, schedule an appointment with our experienced sports hand and wrist surgeon today.
Read the next article: Wrist Sprain vs Wrist Strain from Lifting: How to Tell the Difference