Title basicly says it all I never benched much so will I adjust or is there something else I can do I have heard thick bars are good and I would like one for my grip anyone so any good brands? Any other ideas would be helpful as well.
I have been benching for me what is heavy for the past few months and I have taken a beating where my wrists are concerned. Two things I have done to combat this are 1. upped my daily dose of Flameout and 2. using wrist supports when benching now. These have both helped and I am glad because I want to keep benching and work to go heavier.
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I’ve found reverse curls help me alot.
Forearm and wrist work. And give it time. The wrist is always the weakest link for me. I have small wrists and put up a decent amount of weight when benching. Often, I’m ready to move up weight but my wrists aren’t yet able to the new weight that well. They are the last thing to get there.
Use wraps. Best exercise equipment I ever bought.
Use a closer grip to make sure you wrists are aligned in their strongest position. You won`t be able to bench as much like this but it will be worth it!
Make sure your hand is upright, instead of bent back.
Know how push-ups can hurt your wrists? Imagine doing them from your knuckles with your fists on the floor.
Wrap 'em. Before you take your first warm up, wrap some surgical tape around your wrists. Then, put some wrist wraps on. Also, if you are squatting heavy, wrap your wrists. This all will probably pass. However, it may be a few weeks to a few months.
inzernet.com/detail.asp?PRODUCT_ID=WRAPS_IRON_WRISTZ
If your going to wrap I highly recommend these, look great and do the job well. I only use it for throwing, and push press right now though but used to use for heavy benching also.
I used to have this problem until I corrected my hand position. Like the fellow said, imagine doing push-ups with your fists. Also, read some of the Dave Tate or Elite FTS stuff on bench technique. Basically you want to squeeze the hell out of the bar and pull it outward with your hands.
This makes you tight, and creates alot of (good) pressure in your wrists and elbows, leaving less room for damage. This takes some practice, but you’ll definitely feel the difference when you have it.
Aside from that, do grip work, forearm work, and stretch your hands and fingers (there’s some great articles- by Eric Cressey, I think- on stretching the hands and fingers).
I forgot about squatting til Pinto mentioned it. That kills my wrist far worse than benching does!!
prowriststraps.com/weight_lifting_wrist_wraps_powerlifting_wrap
Getcha a set of APT wraps. Huge selection and top-quality. For competition I go with 36" Convicts, but for general purpose training, go with 24" Thug, Black Reaper, Blue Power, or Black Mamba…these are all comparable in support and strength level.
Like other people have said, the problem is most likely that you are carrying the bar too high in your palm and your wrists are bending backwards instead of staying roughly vertical. Practice carrying the bar very low in your hand, like in between your thumb and index finger. For a while your thumb may hurt but eventually this will go away and your wrists will be happy again.
Sometimes my wrist gets tweaked and hurts but it’s usually just something I work through. I also occasionally get tendinitis. Just make sure you’re keeping your wrists tight.
Some people have suggested wrapping them and you might as well give that a go. I don’t wrap mine, personally.
I’ve never had a problem with back squats hurting my wrists, but FRONT squats with the regular OL grip as opposed to the “cossack” grip, now THAT used to kill my wrists until I got used to them.
[quote]Antman517 wrote:
http://www.prowriststraps.com/weight_lifting_wrist_wraps_powerlifting_wrap
Getcha a set of APT wraps. Huge selection and top-quality. For competition I go with 36" Convicts, but for general purpose training, go with 24" Thug, Black Reaper, Blue Power, or Black Mamba…these are all comparable in support and strength level.
Using “JELICK” in the discount/coupon code box will get you 15% off your order.[/quote]
Ditto- I love the convicts. I friend gave me a pair of the new ones recently (“strangulators” or some goofy shit like that)- grey wraps with black stripes. I think I like these even better. Suffice to say that with either wraps, your wrist WILL NOT BEND if you crank the wrap down. I can’t wait to get a pair if them as knee wraps.
http://www.T-Nation.com/readArticle.do?id=1270397
All the tips from this article have helped with any pain I’ve had in my wrists or elbows.