Wrist trouble

[SiRo]

This is probably my first post here, but I lurk around quite a bit

My problem is on Flat BB Bench my wrists are killing me lately now that I've been increasing what I'm doing. I'm only 20, and just recently started lifting again 3x per week. So it's only ~55-60kg's we're talking here. I want to keep improving and don't want this to hamper my gains

What's the deal? Do I have naturally weak wrists? Can I improve their strength? Am I lifting wrong?

They only hurt during and slightly after benching, it doesn't affect me on anything else.

 

[s8nlilhlpr]

How is your hand positioning and wrist positioning? I know when I first started, I had a tendancy to roll my hands back to make gripping easier. This caused stress on my wrists, and they started to hurt a few weeks after starting.

 

[anotherbutters]

After you grab the bar, rotate your hands slightly so your right forearm/hand goes anti-clockwise and vice-versa for the left. That'll get the bar directly over the forearm, rather than back in your hand with the wrist pulled back.

 

[vin01]

After you grab the bar, rotate your hands slightly so your right forearm/hand goes anti-clockwise and vice-versa for the left. That'll get the bar directly over the forearm, rather than back in your hand with the wrist pulled back.

Not only does thi solve your wrist issue (which I used to do as well), but it puts the bar directly over the forearm load bearing bones which theoretically would transfer your power better then if the bar was sitting on your palms. I use the above grip on all my exercises now.