How do I stop this?
I was going for an ME mini-band press and I lowered it to my chest, reversed, flew past bottom 1/3, slowing down a lot mid third, grinding the hell out of the top 1/3, but in the middle of the top third portion, my wrist start to move backwards. I try to correct, but ended up over-correcting and just about dumped the bar on my chest (thank god for a good spotter).
What exercises and techniques are good for keeping one’s wrist rigid while pressing?
Wrist wraps. Cast up the hand, down to the wrist, but not down the forearm.
Thanks, but I actually was using wrist wraps.
I have this problem too, even when my wraps are tight enough that one hand goes numb before the other is even wrapped… I think Dave Tate talked about this in his “how to [fuckin’] bench” video on here a while back. Something that it loads the triceps more, as opposed to the anterior delts.
I think I’m going to try to strengthen my anterior delts so I can touch lower and not dump. I think with me, bending my wrists back allows the bar to touch my belly lower while still ‘balancing’ the bar (ie, if my wrists were straight, the bar would get too far foreward and I’d dump it on my stomach)
I’m gonna try to increase me delt strength (front raises and military press) so my delts can take more of a load at that angle (with my wrists straight and still touching lower).
I don’t know if that helps or makes any sense, but I’m gonna try it.
I’ll also probably do some wrist curls/extensions, too. And get a longer wrist wrap haha.
There is no trick…you just have to fix it. One thing you can do is when you take your grip, move your thumb out abit, almost like a thumsup to the side, but still wrapped around,…this can keep your arm from turning too much and wrists from bending.
The other way is to consciously think about it, and work on it with your lightweight lifts. Think about keeping your hands pointing up and your wrists straight. This will start to strengthen the wrists and you will get used to it. Also, do alot of dumbbell bench to strengthen the wrists.
[quote]rrjc5488 wrote:
Something that it loads the triceps more, as opposed to the anterior delts.[/quote]
The closest thing to a trick I know of is placing the bar as low on the palm as possible and get it onto the Ulnar nerve. This helps to activate the tris and forearm muscles more like you talked about. It also allows for a straighter wrist when benching vs. if one were to place the bar more towards the fingers. Maybe this was what Dave was talking about??
I nearly dumped it on my upper chest. Without a spotter it would have rolled down and choked me out for sure.
Sounds like youve already given up.
^
Huh?
Everyone’s wrist will be very slightly bent back when holding a bar. I guess you have to determine if your wristing rolling back was excessive. If it was just a fluke thing, don’t worry about it too much. There are really only a couple things you can do to address this:
It also wouldn’t hurt to strengthen your forearms, but I’m not convinced this will make a huge difference. You can bench a ton more than you wrist curl, so I’m not sure those sorts of exercises really carry over that well as far as keeping your wrists straight.
[quote]Fletch1986 wrote:
I nearly dumped it on my upper chest. Without a spotter it would have rolled down and choked me out for sure.[/quote]
i HOPE YOU WEREN’T USING ONE OF THOSE “FAKE GRIPS”. YOU HAVE TO KEEP YOUR THUMB AROUND THE BAR IF YOU GO LOW LIKE THAT. oops…sorry about the all caps…
Nope, no false grip. Hands started moving back, then I tried to compensate but instead overcompensated and my wrist rolled forward, my hand grip would have held it, but I lost all power because the bar at that point was bending my hand forward.
My wraps are cheap everlast so I think I’ll go on over to inzer or elitefts and look for some better ones.
It’s the first time it happened.
I had the same problem and solved it by doing heavy wrist curls (ramped 5x5). I would imagine fat gripz, grip4orce and similar devices would also help
Why are you using bands? is this for speed bench? If so then you are going way too heavy.
I got around 85% for speed and my wrists started to tell me I was wrong. Bands are not a good way to give you extra resistance over 70%. Using chains is far safer.
BB
[quote]Big Bencher wrote:
Why are you using bands? is this for speed bench? If so then you are going way too heavy.
I got around 85% for speed and my wrists started to tell me I was wrong. Bands are not a good way to give you extra resistance over 70%. Using chains is far safer.
BB[/quote]
Bands are not “only” for speed work, but you know that…and chains are the shizz
I was using the bands to force me to stay tight and to teach me to accelerate hard at the bottom of the press because otherwise I won’t be able to make it through the rest of the rep.
“fake grips” are for pussies.
I lose a lot of strength going from a regular grip to a false grip. However, I have found that it’s a lot easier on my shoulder and seems to emphasize the triceps a lot more and the chest a lot less. I’ll use it for supp. work for when my shoulder feels a little achy. I think there’s at least one fed that doesn’t even allow it.
Btw, this post has nothing to do with wrist rolling.
[quote]maraudermeat wrote:
“fake grips” are for pussies. [/quote]
Well shit. I was about to ask what was wrong with fake grips and Marauder preemptively smacks me down. I will dejectedly add that I have benched with a suicide grip for about two years with no wrist issues and nothing resembling a problem touching low. Clearly I don’t bench what MM does, but I’m not too shabby at 400+ raw.
[quote]Fletch1986 wrote:
I lose a lot of strength going from a regular grip to a false grip. However, I have found that it’s a lot easier on my shoulder and seems to emphasize the triceps a lot more and the chest a lot less. I’ll use it for supp. work for when my shoulder feels a little achy. I think there’s at least one fed that doesn’t even allow it.
Btw, this post has nothing to do with wrist rolling.[/quote]
it’s because a false grip is cheating and your body realizes it and compensates by punishing you.