Enforcing Good Wrist form on Bench Press

[u418936]

I think I've been letting my wrists bend back (so my knuckles are tilting toward the ground) when I bench. I've been having some wrist pain lately, so I want to fix this problem before it gets more serious.

Is there any way to ensure that you have good wrist form on bench press? I was thinking of using chalk, so I have more confidence in my grip. I was also thinking of taping my wrists until I can get it right.

 

[H_T_]

get some wraps and learn to "cast" your wrists.

 

[Subzeero]

lower weights, adjust wrists, and do reps that way.

or you can do seperate wrist/forearm excercises to strengthen them.

Its not a huge issue at all, but its good that you noticed.

 

[Cynical Simian]

Make sure the bar is on the heel of your palm rather than in the middle of it.

 

[H_T_]

do you use a thumbless grip? this almost always happens when it's used.

 

[Subzeero]

do you use a thumbless grip? this almost always happens when it's used.

i see guys doing that. isn't it almost foolish to bench like that?

 

[Protobuilder]

not just "almost" foolish . . . didn't you guys see thta bench vid floating around recently where the douchebag drops 275 right onto his clavicle/neck area? He was using the thumbless grip (AKA suicide grip).

OP: correct the problem w/ practice, practice, practice . . . no magic involved. Just start using it w/ light weight and use it on every single rep.

 

[H_T_]

i see guys doing that. isn't it almost foolish to bench like that?

um, lol, i do that. it's a hard habit to break. i even do it on DL's.

 

[u418936]

do you use a thumbless grip? this almost always happens when it's used.

I wrap my thumbs around the bar.

I don't think my grip is the problem, because I can deadlift a lot more than I can bench. I think I got in a bad habit of bending my wrists while benching, and it's hard for me to get out of it. On light sets, I can concentrate on keeping my wrists straight and putting the weight on the heel of my palm. But on heavy sets, I tend to forget, because I have to concentrate on a bunch of other stuff.

BTW, you guys were definately right about how good "Starting Strength" is. I bought it, and I've learned that I was doing a ton of things incorrectly.

 

[al420]

BTW, you guys were definately right about how good "Starting Strength" is. I bought it, and I've learned that I was doing a ton of things incorrectly.

I am at my desk w/ a highlighter as I type this going through SS for a 3rd time - my form is never going to look back!

 

[Cynical Simian]

BTW, you guys were definately right about how good "Starting Strength" is. I bought it, and I've learned that I was doing a ton of things incorrectly.

That was one of the the things I was going to recommend; it's great that you already have it. The diagrams and descriptions should be all you need. It's just a matter of forcing yourself to make the adjustment, even if it's awkward at first. Also, you shouldn't even think of bench as a lift where your grip has any effect on your ability to complete the lift. Think about the bar resting on the heel of your palm with gravity being the main thing keeping it in place, rather than as gripping it (although your fingers should be around the bar, of course).

 

[P01NTBL4NK]

hell yeah guys I never realized how shitty my form was on bench press with my wrists my arm hurts now because ive gone up alot in weight hehe recently so I am going to start to try to keep my wrists straight =D

 

[HaZaRDouZ]

dorian yates among other pros use thumbless bench form, as do i/always have. if you cant handle it drop the weight. ive never heard of people with a closed grip/i always correct them. closed grip = all pressure on forearms/arms/shoulders.

 

[anotherbutters]

Why you don't use thumbless grip: http://www.youtube.com/watch?v=cEcv0Yn8z_c&mode=related&search=

In order to get the bar over the heel of your palm, rotate your forearms out (left arm clockwise, right arm anticlockwise). The bar will then exit your hand more over the wrist, directly above the forearm, than the side of the hand.

 

[Powerbuilder333]

Thumbless grips are also called a suicide grip - for damn good reasons!
I had a fractured thumb, so for several months I used a thumbless grip with wrist straps to anchor the barbell to my hands.
Dorian Yates did his benching on a smith machine which isn't likely to roll out of your hands.
You might try using Inzer Iron Wrist Wraps. That's what most 700 lb + benchers use.

 

[HaZaRDouZ]

watch his movie blood and guts power builder, he doesnt use a smith machine, its a free incline bench. and its not a suicide grip if you can control the weight like you are suppose to. ive used it for everything including maxing my personal best at 395. dorian benches 405 like its 135 with a "suicide grip".

 

[Cynical Simian]

You say that a closed grip will put all of the pressure on your forearms, etc. as though that's a bad thing. I fail to see why as direct a chain as possible between the muscles doing the work and the bar would be undesirable.

 

[HaZaRDouZ]

markus ruhl is who you are thinking of powerlifter, he uses the smith, just thought of it.

 

[Crox]

If that video doesnt convince you that lifting is not a game then I dont know what will.

 

[Island Son]

aren't thumbless grips banned in most powerlifting meets for safety? I read that somewhere.

 

[mekannik]

Why you don't use thumbless grip: http://www.youtube.com/watch?v=cEcv0Yn8z_c&mode=related&search=

In order to get the bar over the heel of your palm, rotate your forearms out (left arm clockwise, right arm anticlockwise). The bar will then exit your hand more over the wrist, directly above the forearm, than the side of the hand.

http://www.youtube.com/watch?v=A8zDQgr_ZaM

Can not say I have had anything like that happen to me in over 10 years. Maybe he should have been using chalk, made sure the bar had decent knurling, and did not bounce the bar out of the rack.

 

[HaZaRDouZ]

one day you'll reach a plateau with closed grip because your chest isnt working enough. with light reps for failure i do use a closed grip. but for anything else its open. i see people all the time that use a closed grip and see their forearms and arms working more than their chest. if your an advanced lifter that is one thing, WORKING with 315 or more. but if not, i dont suggest it.

 

[Powerbuilder333]

aren't thumbless grips banned in most powerlifting meets for safety? I read that somewhere.

The thumbless grip is banned in the WABDL, where it's called the suicide grip in their rule book.
I'll have to watch "blood and guts" again. I know I read where Dorian uses the Smith machine at a 5% decline for his benching.
I bench in a cage even with a full grip, because I still don't have the hang of the Rage X shirt. Damn thing likes to spring the bar in my face.

 

[u418936]

You might try using Inzer Iron Wrist Wraps. That's what most 700 lb + benchers use.

Thanks. I think I'll try those--at least until I can get my form right.

 

[anotherbutters]

I'd be inclined to correct your hand position first, then use wraps when you need the support.

How much are you benching, just so we know?

 

[u418936]

I'd be inclined to correct your hand position first, then use wraps when you need the support.

How much are you benching, just so we know?

I did 325x5 last week. I'm guessing that 335x5 would be the most I could do right now. My bench has gone up a ton since I started the 5x5.