Quick Question -

[luigisacs]

Hi All. I'm new to this forum and not much of a poster but I have a quick question for everyone. About 4 years ago I broke my wrist at a concert and it hasn't healed properly. I can do the majority of lifts (military,deadlifts, etc) with no problem but I can not hold a loaded free bar for the chest presses(bench, incline, decline, etc). I have been following the 5x5 for the past few weeks and instead of bench presses I have been doing smith inclines. I know smith machine lifts suck, but I didn't know how else to substitute for flat bench presses. Does anyone here believe that I should change to dumbell presses in the 5x5 or should I stick with the smith machine?

Any advise would be appreciated.

 

[petpre61]

how about dips?

 

[Cynical Simian]

Use free weights if at all possible, so say goodbye to Mr. Smith and pick up the DBs.

I'm slightly confused by the fact that you can do overhead but not bench presses with the injury. How are you holding the bar when you bench? It should rest solidly on the heel of your palm rather than in the middle.

 

[crazycarwes]

Overhead press on monday and friday instead of benching and try to hit dips on wednesday.

 

[hurley11]

The reason you can't bench press is because like the majority of people your wrists are probably cocked way the hell back. Try lowering the weight and using a neutral wrist (so your hand is inline w/ the rest of your arm). Your not getting the same problem with dumbells because they arn't as awkward to hold as a bar. Nothing else is going to help except possibly laying off the movements for a long time. I do this for a living so just ignore the post numbers and take my advice.

 

[poysyn]

how about dips?

dips would probably cause even more pain..at least in my experience with wrists injuries.

I would agree hurley..try making an effort to keep your wrists straight instead of cocked back..it will definitely help with the pain..also a wrist brace may help..I used one after I broke my wrist to help rehab it..

but, I would definitely chose the dumbells over the smith machine anyday. I love doing dumbells, it just can be a pain in the ass to get them up at higher weights without the assistance of another person

 

[muscelove]

try checking out a phys therapist. They work wonders.

 

[luigisacs]

Everyone thank you for the advice.

To answer some of the questions you had posed to me:

a. It is weird that I can do military presses but not bench presses. It seems that in the bench press position I can not balance the weight due to the pain in the wrist. As opposed to the military press where I can somehow stabalize my wrist and weight so the pressure is on the forearm.

b. Dips, unfortunately, I can not do. The slight bending of the wrist causes too much pain.

c. I had gone to a physical therapist to rehab the injury as much as possible. Unfortunately the only option to fix the issue is surgery, which right now is not an option.

I thank you all for your assistance. I will move to DB's starting my next workout.

 

[Cynical Simian]

a. It is weird that I can do military presses but not bench presses. It seems that in the bench press position I can not balance the weight due to the pain in the wrist. As opposed to the military press where I can somehow stabalize my wrist and weight so the pressure is on the forearm.

If you're holding the bar correctly (in other words, as another poster said not "cocked way the hell back") the pressure should be on your forearm while you bench. The move to DBs should allow you to progress without worrying about pain holding you back, but experiment a bit (at the end of your workouts, say) with your barbell bench technique, particularly wrist position. I know it seems like we pimp this book incessantly, but Starting Strength's bench press section has a bunch of excellent diagrams and descriptions of where the bar should rest in your hand during the lift.

 

[al420]

If you're holding the bar correctly (in other words, as another poster said not "cocked way the hell back") the pressure should be on your forearm while you bench. The move to DBs should allow you to progress without worrying about pain holding you back, but experiment a bit (at the end of your workouts, say) with your barbell bench technique, particularly wrist position. I know it seems like we pimp this book incessantly, but Starting Strength's bench press section has a bunch of excellent diagrams and descriptions of where the bar should rest in your hand during the lift.

I never understood the "cocked back wrist" thing as no one does it w/ DB's...

 

[luigisacs]

To be honest, I think I could possibly use a bar again, but its more of a mind/fear issue. The pain is quite intense and I do not want to aggravate it again. I think I'll stick with DB's to be safe.

 

[Czar87]

Buy wrist wraps, i fell too and wrist was caught under me and it was a mess, i have little girly wrist now, very small =) I couldnt press with heavy weights cause weights pressed my hand bad but last week bought 2 wraps and now it couldnt be better. And you can put more weight to bar cause wrist is in line with rest of your hand so more power to the bar. Also do some wrist work,take a plate, thumb is up and rest of the fingers down and curl =)


good luck