Proper wrist angle on bench press

[split endz]

When I flat bench, my wrists are bent back towards my face, eg; the back of my hands are facing my body. Some of my buds in the gym are like, " holy s*#t, you're going to screw your wrists up big time", and their wrists stay straight when the bench, eg; back of their hands face spotter (behind their head). Is my technique bad ? Honestly, it just feels natural for me to let my wrists break back that way. I don't need more tendon/joint problems; have already paid too many dues there. Thanks for any help.

 

[vin01]

I am not sure about the physiological effects that wrist angle has, but I can tell you my situation:

I think I bench like you. I do this because I let the bar rest on the very bottom of my palm where I create a "shelf" so to speak. I do curl my hands around the bar though, so only the back of my palms are parallel to the ground. This allows the bar to be directly overtop the bones of my forearm, which transfers the majority of power with minimal loss of energy from my body. There was an article I read a while back, relating the physics behind all the power lifts, that stated this.

After practicing with it, I feel much more stable using this type of grip. The downside is sometimes I get soreness in my wrists afer heavy days. I feel this could be alleviated by using wrist wraps though..

Hope that helps.

 

[anotherbutters]

It sounds like you're benching with the bar near your fingers, which is bending your hands back. The bar should be above your wrist, so the weight is above your forearm like vin01 said.

 

[Anthrax Invasion]

Let the bar sit at the heel of your hand. If that doesn't feel secure, towards the center of the palm. Never let it hang out like you're doing. The stress on the wrists is harsh, and it doesn't give you an optimal line to push through.

 

[kaukasion]

i let the weight rest on the bones of my forearm through my palm personaly
i found that to be comfortable

 

[perp69]

So, if I understand correctly it sounds like you are using a supinated type of hand position. Humm. Never tried or thought of trying that. Have you tried both hand positions and if so are you stronger with the one you are using (I would assume so)?

 

[Extra_Strong]

ya is sucks once i get to around 315 or above hurts like a bitch all you can do it place the bar as proxmil to the wrist as possible. most people do get in the habbit of letting it rest tward their nuckles.

if you have to get some wrist wraps.

 

[DZLS]

wrists should be neutral during the lift...

 

[split endz]

i let the weight rest on the bones of my forearm through my palm personaly
i found that to be comfortable

For some reason, if I sit the bar towards the bottom of my palms (like you describe: above the forearms), it is intensely painful. Not an injury type of pain, just a pain like that much weight should not be sitting on that area of the palm. If I move the bar up towards the knuckles, it gets comfortable, that's why my hands end up bending backwards when the lift is performed. I experimented with this problem last night, still trying to figure out the best position. Thanks for the replies

 

[b fold the truth]

Wrists SHOULD be completely straight. I can't do it though. I feel most comfortable with some wrist bend...but not a lot.

B True

 

[Extra_Strong]

Wrists SHOULD be completely straight. I can't do it though. I feel most comfortable with some wrist bend...but not a lot.

B True

If you wrist was all the way straight the whole load would be on your thumb

and that is saying you use a thumb grip and i don't so ouchy..

 

[kaukasion]

have you ever thought about training your thumb a lil bit
i know it sounds goofy but it might help you hold a normal grip more comfortably

 

[fortunatesun]

Another way to go at this problem is to try gripping the bar as hard as possible with the grip you're going to use for your lift. This is advisable anyway for best strength & form, and, combined with a rigid body, should lessen the range of movement for your wrist and help you find the most natural position.

 

[blut wump]

I like to think of my forearms as pillars supporting the weight. Ideally, a plane down through the bar should pass directly through my forarms.

 

[Chambewy20]

Do you half grip or full grip, a half grip gives you less stability in my opinion and does not incorporate near as much of your muscles in your forearm. The bar should be straight over your elbows, do you flare them out or tuck?

I'm a powerlifer and have heard of at least two occassions where guys have broken their arms while benching crazy weights with shirts. Both times the were using half grips.

Just my opinion, you can bench any way you want but with guys i've tried to help, bar straight over their elbows with straight wrists and full grip, try to bend the bar with your hands, hard to visualize I know, and tuck your elbows, incorporates your lats much more and gives you that stopping power on the eccentric (negative) part of the lift.

 

[split endz]

Do you half grip or full grip, a half grip gives you less stability in my opinion and does not incorporate near as much of your muscles in your forearm. The bar should be straight over your elbows, do you flare them out or tuck?

I'm a powerlifer and have heard of at least two occassions where guys have broken their arms while benching crazy weights with shirts. Both times the were using half grips.

Just my opinion, you can bench any way you want but with guys i've tried to help, bar straight over their elbows with straight wrists and full grip, try to bend the bar with your hands, hard to visualize I know, and tuck your elbows, incorporates your lats much more and gives you that stopping power on the eccentric (negative) part of the lift.

Thanks for the advice. I use a full grip (open grip=danger). I do not tuck elbows. I flare them to where elbows make a right angle with forearm & elbows are directly under bar. I've heard the tuck elbows method is easier on the shoulders (much), but it does not feel comfortable when I tuck... might work on it more.