Wrist pain from bench pressing can occur during one of the most popular weightlifting exercises, which is a great way to strengthen your chest, shoulders, and triceps. However, if not done correctly, this popular exercise can also cause wrist pain or injury. Your wrists are one of the most vulnerable areas when doing the bench press. The wrist is a small, but complex joint. It can endure more stress than other body parts like the shoulders and back during this exercise.
Wrist pain from bench pressing often originates from shoulder and upper back muscles [¹], especially the infraspinatus, not grip issues. This muscle, part of the rotator cuff, helps stabilize the shoulder joint. If the shoulder lacks stability, the wrist may overcompensate, leading to pain.
Taking breaks or adding exercises to improve scapula stability can help relieve discomfort. Below are some suggestions to address wrist pain after bench pressing.
Wrist Exercises
1. Wrist Circles
Wrist circles help prevent stress injuries and keep your wrists flexible, strong, and functional. If you’re planning on doing a workout that includes planks, push-ups, or upper body weight training exercises, be sure to include wrist circles at the beginning of your workout.
Begin by making a loose fist. Lift your wrists in front of you, start making small circular movements and gradually work your way up to larger circles. Repeat 5 times each in each direction.
Wrist Circles
2. Flexion & Extension
Flexing and extending the wrist has many benefits, especially when done before a workout where the wrists are heavily involved, such as yoga, bodyweight exercise routines, strength training using handheld weights and some activities in which throwing is involved. Flexion and extension exercises can increase range of motion, improve flexibility, and stimulate flood flow while relieving and warming up sore muscles surrounding the wrist joints. Practicing these simple movements prior to engaging in your workout will help you avoid pain and injury.
Lift both hands in front of you with the insides of your wrists facing each other, shoulder-width apart and make gentle fists. Bend your wrists inward and outward 5 times in each direction.
Flexion Extensions
3. Up & Down Wrist Movement
The up and down wrist movement is done from the same position as flexion and extension and is also a great way to get blood flowing to your hands while warming up your joints for activity.
This time, instead of moving the wrists inward and outward, you will move the wrists in an up and down pattern. Try gently squeezing your fists in the up position and hold for 6 seconds. In the down position, relax your fingers and hold for 6 seconds. Repeat this movement 5 times in each direction.
Up & Down Wrist Movements
4. Forearm Stretch
The forearm stretch is an easy and effective way to stretch and maintain balance in the length of the flexor and extensor muscles. If imbalances occur in these muscles due to improper technique, they can result in overuse injuries to your wrist.
Doing these stretches will also help improve the mobility of tendons within and around your wrist and forearm, increase circulation, and ease pain and stiffness.
Start by extending your arms in front of you with your palms facedown. Use one hand to push back the fingers of your other hand to flex your wrist upward. You should feel a mild to moderate stretch in your forearm. Hold the stretch for at least 20 seconds and repeat on your other arm.
Forearm Stretch
5. Bent Arm Stretch
This stretch is done similarly to the forearm stretch, however by bending the arm at the elbow you will feel the stretch in different muscle groups.
Start by extending your arms in front of you with your palms facedown. This time, bend your arms at the elbow. Use one hand to push back the fingers of your other hand to flex your wrist upward. You should feel a mild to moderate stretch in your forearm. Hold the stretch for at least 20 seconds and repeat on your other arm.
Bent Arm Stretch
6. Swap Out The Bar
If you are continually feeling wrist pain when performing the bench press, consider swapping the bar for the dumb bell bench press. This will allow you to find a more comfortable position and put less stress on your wrists, while still getting the benefits of the bench press.
The bench press is undeniably a great exercise to build strength [²] and stability in your upper body and may even increase bone density as we age. With a little prep to the wrists and forearms beforehand, you can make this impactful exercise far safer and more comfortable.
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References
1. Bakkum, B. W., & Miller, N. (2016). Back Muscles. 262–288. https://doi.org/10.1002/9781118430309.ch30
2. Quick, J. C., Gavin, J. H., Cooper, C. L., & Quick, J. D. (2000). Executive health: Building strength, managing risks. Academy of Management Perspectives, 14(2), 34–44. https://doi.org/10.5465/ame.2000.3819304