Suggestions for bench alternatives over the next two weeks:

[spatts]

I am taking a couple weeks off from benching, and other movements that involve an open hand pushing movement, so I can let my wrist heal. I am looking for ideas to work within the bench plane without pushing. So far I have:

Reverse band pull downs (just like benching except you pull the bar down rather than pushing it up).

Tricep pull downs

Heavy rows at bench grip

Pull ups



...any other ideas?

 

[RottenWillow]

Is your wrist sore from heavy pressing or an unrelated injury?

 

[Exodus]

i like face pulls and db rear laterals in the same exact way i bench. i do the db laterals like a row/fly hybrid.

X

 

[from zero]

What happened to your wrist? What kind of injury?

 

[spatts]

Not an injury, per se. It will be if I don't take care of it though.

I was benching, and I had my wrist wraps on kinda funny, and when my wrist started to cock back, the top edging of the wrist wrap placed a strange pressure on the bones/tendons on the outside of my wrist (pinkie side). So now, when I grip and push, it is a little irritated. I'm sure it will be fine, but only if I let it heal.

Thanks for the suggestions so far.

 

[t3c]

hmm could you do dumbbell presses in the palms facing position???

that wont bend the wrist back like BB pressing of any kind will do

just a thought

 

[spatts]

The downward pressure on my hand is what triggers the pain, so I'd like to avoid that for at least 2 weeks.

 

[IronLion]

I can't really think of any ways to press in the bench plane w/o putting pressure on your wrist/hand....you can obviously pull in the forward plane...so I guess just heavy rows??

Does it hurt if you press with your fingers extended? I sometimes lay on my back with a 45 pound plate held at arms length in one hand. I have my fingers extended so the tips are touching around the hub of the plate. I then do some one handed pressing like this...or on a stability ball for more rom......just an idea