Any other powerlifters feel like they have forearm pains, almost like you would when u get shin splits, from heavy benching? Stronger than ever and ready to PR at my meet is in 5 weeks but the forearms are getting unbearable! Any advice on treatments?
90% of the time this is because guys handcuff their benches.
Be very careful. You can easily develop stress fractures in your forearms if this gets bad enough.
Wrap very high and super tight and ice your forearms tons. You have to keep those wrists straight while benching
What do you mean by handcuffing? And have ice on them now as we speak Travis I wrap real tight with 24 inch APT wrist wraps, any other tips, are appreciated as well.
Like Travis said, beware of stress fractures. I had lots of issues with my forearms years back. I saw many doctors and pt's. The only thing that ended up working was advice I got from Ryan Kennelly, train the balls out of your forearms. Use wrist curls, hammer curls, reverse curls, grip work, etc. Good luck.
I had the same exact pain that you described and I realized that I was handcuffing myself and once I made a conscious effort to keep my wrist straight it all went away.
Get you a pair of 36" APT convicts and wrap as high on the heel of your hand as your fed allows... That should solve any wrist bending while benching.
Like Vin said, forearm work is a must! I do hammer-curls, wrist, rev. curls, etc. and mix it up after every BP workout. I also do grippers as well, as I feel they make my hands feel alot more solid when gripping the bar.
Thanks fellas, I will implement all your advice, I CAN DO EACH TO FIX THE PROB EXCEPT THE WRIST WRAPS, AT 36 INCH IN LENGTH , BECAUSE I NORMALLY lift in the USPF, I apreciate all the help.
You cant use 36" wrap in the uspf?
This is a big reason why I quit wearing shirts. I felt like my forearm was going to snap in half. What I did was treat it like an injury. Iced and massage with the trigger wheel a few nights a week.
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I injured my forearm like that once while doing a 2brd. Sucker hurt for about 3 weeks before it was better
George showed me how to wrap my wrist so it didn't happen again, and it hasn't.
Thanks guys everything is slowly getting better I have some training vids up on my facebook, if you wanna critique anything in my bench training, I have done the massaging, added longer wraps concentrating on addtional rehab work and forearms exercise and tons of of icing and wrists not being cuffed, maybe see some of you guys at the Arnold this weekend and looking to break into 6 hundred pound bench club in my single ply at 198 on April 3 USPF MEET, Thanks fellas,, I always apreciate the help.
Last edited by J Stottlemire; 03-04-2010 at 07:11 AM.
I train with the full power crew on Wednsdays when we do ME work.
There might be a few guys in there on Sunday doing DE work, best bet is to get a hold of Jay.
We get inundated with requests for visits during the Arnold lol so be patient with them is the gym is just a little busy or you don't see the full power guys much
I had the exact same pain you describe. The advice you're getting here is dead on. It's not one of those thing that "just clears up". It was my first experience with dealing with an "injury" that I had to actually work to improve.
Ice nightly. Even better, get a bucket and submerse your entire forearm in ice water. This works WAY better than ice itself.
Wrap tighter, and higher on your wrist. You may have to change the way you hold the bar when benching to ensure the bar stays over your forearms and doesn't cock your wrists back too far.
Give yourself a few weeks off of heavy benching directly after the meet. Focus on raw benching WITHOUT wrist wraps. Getting your wrists and forearms stronger helps alot.
Do forearm and, believe it or not, bicep work. This helped me tremendously with my pain and helped my grip.
Finally, realize some pain you may just have to live with. I don't have much forearm pain anymore but my left wrist goes numb when I bench anything over 700. It stays numb overnight and generally fades the next day. It sucks, but it's better than that intense shooting pain in the forearms I used to have.
Ive got a little problem building up now, great thread and great advice, I'll use it some. Thank Jstottlemire for starting this ;-)
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In addition to whats been mentioned, on thing that helped me was to get into a regular habit of having a massage therapist work your forearms and biceps over, especially as you get closer to a meet. Heavy benching will irritate the muscles and connective tissue, but if you combine that with the ripping forces of deadlifting heavy you can set yourself up to develop extensor and flexor tendonitis. Its also important to practice self massage as part of your routine rehabilitation work. I have a couple of those Elitefts reflex balls and a "knobber" (whatever the heck you call that thing) that I routinely work on my forearms with, especially after benching or deadlifting heavy.
Its made a big difference for me.
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