Bench Press Wrist Position

I believe that many people do not understand the bench press wrist posture. It is recommended that you better understand the treatment method of bench press wrist posture and choose the correct acupoints, so as to relieve the symptoms of wrist pain. The wrist posture for bench press should be correct. We should choose a regular massage parlor for massage and perform the massage according to the methods in the article, so it is recommended that you can learn about its acupoint massage methods.

What to do if your wrist hurts when bench pressing?

The most important thing in sports training is not to get injured, the second most important thing is to prevent injuries, and then the pursuit of training performance!

During bench press training, many people often experience wrist pain! At first glance, the wrist is a small part, but it needs to be taken very seriously! You need to protect your wrist well! Once injured, many trainings cannot be done!

Causes of Wrist Pain When Bench Pressing

The reason for wrist pain in most people comes from the wrong way of holding the bar: the wrist joint is far away from the neutral position, causing the wrist to be compressed!

Neutral wrist position:

There are two situations where the wrist is compressed:

Pressure in the left and right directions and in the front and back directions.

Front and rear compression: mostly occurs in the barbell bench press!

Rolling your wrist too far back can cause the vertical line of gravity to shift away from the center of your wrist, putting stress on the wrist joint. Causes injury

Left and right compression: mostly occurs in dumbbell bench press! Also occurs in barbell press!

This will cause excessive squeezing on the outside of your wrist and excessive pulling on the inside. Heavy dumbbell bench press can easily lead to wrist injuries!

Correct posture:

1. Keep your forearms perpendicular to the ground: If they are not perpendicular to the ground, this will cause unnecessary torque on your wrists, elbows, and shoulders. The extra torque means that you have to exert extra effort to keep the dumbbell from falling forward or backward.

2. Neutral wrist: The correct grip is to allow the vertical line connecting the weight and the floor to pass through the center of your wrist. Do not bend your wrists backwards, but sideways to make sure the barbell is in a straight line with the radius and ulna (forearm bones) to bear most of the weight of the barbell.