Benching and my wrists

[skullcrushin22]

I have had this problem for a long time now and just dealt with it but I was wondering if I could make any changes. It seems like when I do more than 200 lbs on the bench my right wrists just will bend backwards and it feels like its going to like break or something. Today I was doing 250 for 5 reps and the weight wasnt a problem at all its just my wrists that stop me from advancing sometimes. Anyone every have this problem I feel I hold the bar the proper way. I have the bar in like the palms of my hands. Any suggestions?? Thanks guys.

 

[SgtSlaughter]

False grip?

If so, try wrapping your thumb around and see if that helps.

 

[Cynical Simian]

I feel I hold the bar the proper way. I have the bar in like the palms of my hands. Any suggestions??

There's a difference between feeling that you hold the bar properly and actually doing so. The bar should be on the heel of your palm, not in the middle of it.

 

[skullcrushin22]

There's a difference between feeling that you hold the bar properly and actually doing so. The bar should be on the heel of your palm, not in the middle of it.

I do have the bar on the heel of my palm.

 

[Protobuilder]

Are your palms in line w/ your forearms or are they bent back at a 90 degree angle? The latter could cause more pain than the former.

 

[Cynical Simian]

I do have the bar on the heel of my palm.

Then do what PB says and you should be golden. Imagine how you'd have to hold the bar in relation to your palm/arm if you didn't have any fingers. Think of it as resting on the heel of your palm with your fingers providing support rather than as grabbing the bar with your entire hand.

 

[ScienceGeek]

Get cloth boxing wraps, and wrap your wrists/hands like you are sparring. They are sold at every sport store. You can limit the range of motion by how tight you wrap. You'll be impressed at the firmer feel you get by wrapping your wrists.

 

[GymIntensity]

I have this same problem bro. I got what you call "baby wrists" . My wrists are small and therefore weaker than normal so wrapping will help. You could also get some lifting gloves that wrap around the wrist acting as a stabilizer also. Nike makes a pretty good pair. other than that, theres not much we can do bout it. keep em wrapped up properly and good form .

 

[skullcrushin22]

Hey guys much thanks for all the help. I will def. use the tips you gave me. Also I hate to think this but there maybe just something wrong with my wrist. It cracks and pops all the time, more than it should. I just deal with it though maybe its nothing.

 

[Fortis Virilis]

There's a difference between feeling that you hold the bar properly and actually doing so. The bar should be on the heel of your palm, not in the middle of it.

just tried that and there was definitely less pressure than I usually feel, but it felt like the bar was going to slip out of my hand

 

[Sassy69]

If your wrists are the weak link in the chain is there anything you can do to train them as well? E.g. forearm curls, etc? Also maybe some grip strengthing work?

 

[firefighter337]

When I use to lift heavy (345 or more) i use to use lifting straps and it helps keep your wrist directly under the bar. Also allows your grip to not be as tight.

Hopefully this makes sense.

Good luck.

 

[needtogetaas]

I have had this problem for a long time now and just dealt with it but I was wondering if I could make any changes. It seems like when I do more than 200 lbs on the bench my right wrists just will bend backwards and it feels like its going to like break or something. Today I was doing 250 for 5 reps and the weight wasnt a problem at all its just my wrists that stop me from advancing sometimes. Anyone every have this problem I feel I hold the bar the proper way. I have the bar in like the palms of my hands. Any suggestions?? Thanks guys.

ya its called do some wrist curls and bring them wrist up to par.
this started happaning to me with barbell curls when I started getting up around 180lb so I started working my rist a lot more and its helped.allso I use rist raps.

 

[Illuminati]

I have had this problem for a long time now and just dealt with it but I was wondering if I could make any changes. It seems like when I do more than 200 lbs on the bench my right wrists just will bend backwards and it feels like its going to like break or something. Today I was doing 250 for 5 reps and the weight wasnt a problem at all its just my wrists that stop me from advancing sometimes. Anyone every have this problem I feel I hold the bar the proper way. I have the bar in like the palms of my hands. Any suggestions?? Thanks guys.

get some wrist wraps....

http://www.inzernet.com/detail.asp?PRODUCT_ID=WRAPS_IRON_WRISTZ

 

[pitbullrocco]

same problem here bro.....knocking people out and punching holes through walls/windows didn't help....very bad right wrist.....all i do is what everyone is saying: wrap it pretty tight and put my lifting gloves over.....no grip problems.....can bench 50+ more when i wrap, depending on the weather....

then occasionally i wrap an ice gelpak around it or a heat pad, depending on whats on tv.

as long as i don't punch anyone, i'm groovy.

 

[skullcrushin22]

I honestly do not think I have weak wrists because its only my right one. And there isnt another exercise that bothers me unless I skullcrush over 145 and I can curl 135 without any problem. I have been a pitcher since I was young and just finished my college career. And I was right handed so that could be an explaination.

 

[skullcrushin22]

get some wrist wraps....

http://www.inzernet.com/detail.asp?PRODUCT_ID=WRAPS_IRON_WRISTZ

I got wrist wraps.. Ill give them a try

 

[petpre61]

I used to have problems with my wrist I think it was called carpal tunel syndrom where a nerve is irritaded from training. where is your pain located?

 

[bignate73]

if you are skullcrushing over 135, its not your wrists that are weak its your setup.

 

[needtogetaas]

if you are skullcrushing over 135, its not your wrists that are weak its your setup.

 

[delete]

Get cloth boxing wraps, and wrap your wrists/hands like you are sparring. They are sold at every sport store. You can limit the range of motion by how tight you wrap. You'll be impressed at the firmer feel you get by wrapping your wrists.

great advice; I've had the same problem and that was my solution. Weak wrists; so the gloves that wrap up around the wrist are helpful. Shawn Ray makes a glove that does that.

 

[Devastation]

put the bar in the bottom portion of your palm
wrap your thumb around the bar
make sure your knuckles and back of your hand form a nearly straight line with your forearm. don't let your wrist bend back at all
use wrist wraps on heavy weights only