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Treat Your Bench Press Wrist Pain!

This Easy Trick Will Get You Benching BIG Again In No Time!

Posted by HunterGrindle - February 21st, 2015

If you have wrist pain during the bench press, don't worry, you're not the only one!

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Here are three ways you can go about “fixing” the pain.

You can:

  1. Treat the pain
  2. Find the cause of the pain and fix it
  3. Do both!

This article is going to just deal with #1 of the three bullets above – treat the pain.

Note – the following exercise should only be used to help get rid of some of the pain, but don't expect it to fix it at all. You will want to find a fix to the cause of the pain, or permanent damage may result.

With the bench press, as you know, a lot of stress can be put on the wrist joint. How intense (how heavy the weight is that you are using) will ultimately determine how much stress is placed on the wrist joint.

With all of this pressure compressing the wrist joint, it's very important to, in between the sets of your bench press, stretch those same muscles and tendons that are involved.

This may not take away ALL of the pain, but it will definitely help get rid of a majority of that tightness, especially if your forearms are already tight to begin with.

You can perform this wrist stretch by:

  1. Stick on one of your arms out in front of you with your palm facing towards you.

  2. Take your other hand and weave your fingers in between the ring and middle finger of the hand with the palm facing you. Hook those fingers that you just weaved through around the thumb of the palm facing hand.

  3. Gently extend your elbow and bend your palm facing hand backwards with force from the opposite hand. Hold for 4 - 5 seconds and move to the other hand.

That's it! You should feel that it really stretches all of those muscles and tendons in your forearm. You don't want it to be painful, but you should definitely feel some pulling in there! This will help decompress some of those muscles and tendons that run up to the wrist.

You should perform this stretch in between every set of your bench press!

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Lucky for me I have never had pain with the bench press.  Wrist wraps can help.. but for those of you who bench press with your wrists bent... time to get those wrists straight! #HTH

Great article @huntergrindle!

Scott_Herman  Edit  Delete  Close

yeah man, so many people don't keep them straight.  Not good!  Keep the content coming bro!

HunterGrindle  Edit  Delete  Close

Thanks Scott! I never had issues with my wrists until I started lifting heavier (3RM - 1RM). Wrist wraps helped a lot!... but like you said, keeping the wrists straight is key!


Nice article @HunterGrindle! Short, informative and to the point. Another way to deal with this, is to kind of ignore the pain by doing dumbell bench press instead of barbell. This should take away most, if not all, of the pain.

As for the source of the problem, its what you said, tight forearm muscles and tendons. Sometimes the source is up higher, towards the shoulders and upper spine. It has been shown that people with rounded shoulders and kyphosis, tend to get forearm/wrist/elbow pain during the barbell bench press. 

So if everything is in balance, muscles are strong but relaxed you shouldnt have any problems with the bench press. In contrary, weak/tight muscles will lead to all kinds of pains and aches. Stretching is always the answer :)