What should I do if my 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 the third most important thing is to pursue training performance!
During bench press training, many people often experience wrist pain! The wrist may seem like a small part at first glance, but it requires great attention! Your wrist needs to be protected! Once you get injured, you won’t be able to do a lot of training!
Causes of wrist pain during bench press
The cause of most people's wrist pain comes from the wrong way to grasp the bar: the wrist joint is far away from the neutral position, causing the wrist to be compressed!
Neutral wrist position:
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There are two situations where the wrist is compressed:
Pressure in the left and right directions and pressure in the front and rear directions.
Front and back compression: It often appears in the barbell bench press!
The wrist is rolled too far back, causing the vertical line of gravity to deviate from the center of your wrist, causing pressure on the wrist joint. causing injury
Left and right compression: It often appears in dumbbell bench press! The same goes for barbells!
It will cause excessive squeezing on the outside of your wrist and excessive pulling on the inside. Bench pressing heavy dumbbells can easily cause wrist injuries!
Correct posture:
1. Keep your forearms perpendicular to the ground: If there is no vertical ground, this will cause unnecessary torque on your wrists, elbows, and shoulders. Extra torque means extra effort is required to prevent the dumbbell from falling forward or backward.
2. Neutral wrist: The correct grip is to let the vertical line between the weight and the floor pass through the center of your wrist. Do not bend backwards, bend your wrists sideways, and ensure that the barbell is in line with the radius and ulna (forearm bones) to bear most of the weight of the barbell.