My partner and I have noticed that my right wrist curls under when I am benching, and I have started to feel some pain with it. I know this is affecting my workouts, and was looking for advice on what I can do to strengthen/stabilize my wrist while I bench press.
Should I tape it, wear gloves, something else?
Any advice would be greatly appreciated.
You should work on your forearm strength and perhaps switch to the dumbbell variation of the bench press for a while. What does your whole routine look like? (the days you go, the names of the exercises you do for each day, and the sets/reps for each exercise).
Last edited by sCaRz*Of*PaiN; 03-14-2007 at 05:36 PM.
"The only easy day was yesterday."
I lift 5x a week, M-F.
As of last week, my routine looked something like this:
Squat; usually do 5 sets, increasing weight each set, 4-6 reps per set (on my 5th set I am at 345lbs. right now).
Toe Raisers; 2 sets, 15 reps per set.
Straight Leg Deads; 2 sets. 6-8 reps (think I have been using about 242lbs.)
Flat bench; 4 sets, 4-6 reps on all other sets (usually go from 185 to 195 to 205 to 225lbs. (usually only 2-3 reps on last set)
Incline Bench; 2 sets, 4-6 reps
Decline Bench; 2 sets, 4-8 reps
Wednesday: Back and Abs
Deads; 3 sets, 4-6 reps (have been using between 305lbs. and 327lbs.)
Pull-ups; 2 sets, 5-6 reps, body weight + 33lbs.
Rows; 2 sets, 5-6 reps, 170-180lbs.
Barbell curls; 2 sets, 5-6 reps, 95lbs.,
Cable curls; 2 sets, 5-6 reps
Chinups; 1 set, to failure
Overhead extensions; 2 sets, 5-6 reps, 80lbs.
Cable pull-downs; 2 sets, 6-8 reps
Friday: Shoulders and Abs
Dumbell press; 3 sets, 5-6 reps
Lateral raises; 2 sets, 6-8 reps
Shrugs; 2 sets, 6-8 reps
I am 6'-6'1", and weigh about 185lbs. Trying to gain some weight at the moment. I would guess that my max on the big three would be as follows:
dont want ot steal this thread but one question: when you bench, are your hands supposed to bend back, like at the wrist? or should theybe straight?
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17 yrs old, female
130 lbs, 5'8"
To the OP, I'd agree with Scarz and say that you probably need to work on your forearm strength. It could also be a purely grip related problem. May want to work on some static holds, farmers walks etc etc to bring up your grip strength.
Fuck, fight, or hold the light.
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Generally, if you read a piece of advice on the internet, assume it's wrong until proven otherwise. This applies especially to "conventional wisdom". -Belial
when you bench your thumb should be pointing up, this will (should) put the bar directly in line with your arms.
you could try wrist wraps (till your wrsit strength builds up) as alot of heavy benchers us them
inzer and titan sell them for about $20
Assuming they are healed up, start doing some wrist and forearm work, like leverage bar, holds, gripper, extensor work. Hand positioning could be an issue for you too.
A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
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