Bench Press Wrist Probelms & Forearm Stability by Denie (Ironco@webtv.net)
Got wrist problems? Is bench pressing painful in the wrist
area...during the workout, and for days afterward? Are bicep
and triceps training moves causing you cramps behind and
above the hand and on the outer and inner wrist...because
your wrist connective joints are rather thin and stringy?
Try doing priority barbell wrist curls, and reverse wrist curls
off the end of a padded bench to toughen the ligaments...naturally
these should be done with comfortable resistance of at least 8-12
reps allowing free flowing flexibility of the wrist joint articulation.
This in effect should be your first priority...called strengthening
your weak body part link. These training actions will reinforce
ligament tensile strength at the wrist carpal zone connective
area far better than a grip master machine or hand springs.
They also will bulk out your pronator/supinator forearm
muscles...giving you a better bicep reactive curling base
along with more effective tricep stability.
Many trainers who bench press with sizable poundages incur
or feel wrist strains. On the bench there is a secret that all the
world's greatest bench pressers know. None of them let the bar
roll back in their hands which over stretches the wrists and
tendons that pronate (bend the wrist inward) the forearm. And
jam the tendons that supinate the forearm (bend the wrist
backwards). They lay the bar across the meaty part of the
hand...between the bottom of the thumb gut and on top of the
outer heel of the hand.
In this type of grip support it's bone on bone dealing with
pressure on carpals, which lay on the radius and ulner
forearm bones in this position. In other words...the
ligaments and tendons aren't getting any real (excessive)
stress when you bench. And is a very stable support
Nutrient fortification also is critical for proper wrist
structure and joint articulation and can be provided by
adding some calcium and supporting chelated minerals
along with flaxseed oil to your diet...while getting a bit
more sunlight when you can. Bones that train need
minerals that strain, while being backed up for absorption
by Vitamin D and joint lubricators like flaxseed oil. Plus
B-Complex (with C) vitamins are crucial to your connective
tissue synthesis (collagen).
If you're experiencing definitive chronic wrist problems
you should see a medical orthopedic specialist to check
for structural anomalies or micro trauma syndromes in
this area. And gain correct diagnosis with proper therapy
advice standards and supervision. But if the weakness
is just from natural disuse and lack of training
conditioning generally, try using the specialized e-z curl bar
for triceps and biceps. Until you gain a finer wrist
stability from training and conditioning especially for it.
When using the e-z curl bar for bicep/tricep training hold
it on the bend that allows the action in bi and tri not to
twist your wrist ligaments and tendons, over stressing
Use the e-z bar only until proper tensile strength and
flexibility is built into the wrist area. And you can again
return to doing traditional bi/tri movements. Do 4 sets for
each muscle. Start with 10 reps, in the following two
sets add 10 lbs to each. On the forth set. Drop off 40 lbs
and pump 15 real fast.
Now this is important. When you end each set of
curls...don't stop. Bend over and row the bar to your
waist about six more reps. Do this once and you will
On the lying tricep when the move becomes
impossible...don't stop. Just lay the bar on your chest and
press 6 more reps. E-Z bars take stress off the bicep to
some degree...but it's better than nothing. E-Z bars are
excellent for triceps however. After about 6 weeks of this
do supersets. Bicep set than no rest triceps set...Bi again,
tri again etc.
The pump with amaze you...so will the growth. Another way
to subvert wrist problems is to use Nautilus arm machines
in the same way I just described.
Many hardcore free weight trainers hate these machines
but they work real well. I own two of the original
manufactured Nautilus models...and they kill on command
while being wrist tendon friendly!